Comforting Turkey and Wild Rice Soup
A warming, hearty soup featuring lean ground turkey and chewy wild rice. Packed with earthy mushrooms and sweet carrots for a satisfying mid-day boost.
Prep
10 min
Cook
50 min
Total
60 min
Makes
4 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
50 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
This soup freezes beautifully. Let it cool completely, then store in airtight containers in the freezer for up to 3 months for an easy emergency lunch.
Do these three things first
- 1Prep cup dry wild rice (rinsed), oz cremini mushrooms (sliced), medium carrots (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Heat the olive oil in a large…
- 01
Heat the olive oil in a large…
Heat the olive oil in a large Dutch oven or soup pot over medium heat. Add the ground turkey, seasoning with salt, black pepper, and the dried thyme. Cook until browned, breaking it apart with a wooden spoon for about 5 to 7 minutes.
Look for: browned, breaking it apart with a wooden spoon for about 5 to 7 minutes
Tap card to mark done - 02
Stir in the sliced mushrooms and diced…
Stir in the sliced mushrooms and diced carrots (about 1/2-inch pieces). Sauté for another 5 minutes until the mushrooms release their moisture and begin to soften. Toss in the garlic powder and onion powder at this stage to build deeper flavor.
Look for: the mushrooms release their moisture and begin to soften
Tap card to mark done - 03
Add the rinsed wild rice to the…
Add the rinsed wild rice to the pot and pour in the chicken broth, scraping up any browned bits from the bottom of the pan. Bring the mixture to a gentle boil.
Tap card to mark done - 04
Reduce the heat to low
Reduce the heat to low, cover the pot tightly, and let it simmer for 40 to 45 minutes, or until the wild rice is tender and has "popped" open.
Look for: the wild rice is tender and has "popped" open
Tap card to mark done - 05
Taste the broth and adjust the seasoning…
Taste the broth and adjust the seasoning with additional salt and black pepper if needed before ladling into bowls.
Tap card to mark done
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