Ground Turkey and Rice Soup with Kale
This Mediterranean-style turkey and rice soup is a lighter twist on classic comfort soup. It combines lean ground turkey, fragrant herbs, tender rice, and hearty kale in a savory broth. The lemon and olive oil finish brighten the dish, making it refreshing yet satisfying. It’s high in protein, packed with nutrients, and a great make-ahead meal.
⏱ Time
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Ingredients
Soup Base
1 lb (450 g) ground turkey (lean)
1 medium onion, diced
3 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
2 tbsp olive oil
1 tsp dried oregano
½ tsp dried thyme
1 bay leaf
Salt & black pepper to taste
Liquids & Grains
6 cups chicken broth (low-sodium preferred)
¾ cup long-grain rice (white or brown)
1 tbsp tomato paste (optional, for richness)
Greens & Finish
3 cups kale, stems removed, roughly chopped
Juice of 1 lemon
2 tbsp fresh parsley, chopped
Extra olive oil for drizzling
Instructions
Step 1 – Sauté the Base
1. In a large pot, heat olive oil over medium heat.
2. Add onion, carrots, and celery. Cook 5 minutes until softened.
3. Add garlic and ground turkey. Cook until turkey is browned, breaking it apart.
Step 2 – Build Flavor
1. Stir in oregano, thyme, bay leaf, tomato paste (if using), salt, and pepper.
2. Cook 1–2 minutes to release flavors.
Step 3 – Add Rice & Broth
1. Stir in rice.
2. Pour in broth, bring to a boil, then reduce to a gentle simmer.
3. Cook 20–25 minutes until rice is tender.
Step 4 – Add Kale
1. Stir in kale and cook another 5 minutes until wilted but still vibrant.
2. Remove bay leaf.
Step 5 – Finish & Serve
1. Stir in lemon juice and parsley.
2. Taste and adjust seasoning.
3. Drizzle with olive oil before serving.
Notes & Tips
Rice Choice: White rice cooks quicker; brown rice gives a nuttier flavor but needs 10–15 extra minutes.
Make It Creamy: Stir in ½ cup Greek yogurt at the end for a creamy Mediterranean twist.
Protein Boost: Add chickpeas for extra protein and fiber.
Meal Prep: Soup thickens as rice absorbs liquid. Add extra broth when reheating.
❓ Frequently asked questions FAQ
Q: Can I substitute kale?
A: Yes! Spinach, Swiss chard, or collard greens work beautifully.
Q: How do I keep the rice from getting mushy?
A: Cook rice separately and add just before serving if planning to store leftovers.
Q: Can I freeze this soup?
A: Yes, but freeze without rice for best texture. Add freshly cooked rice when reheating.
Nutrition information
Calories: 310 kcal
Protein: 24 g
Fat: 10 g
Carbohydrates: 30 g
Fiber: 5 g
Sugars: 4 g
Sodium: 620 mg