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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 60-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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.
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
The nutrition underneath
Why this bowl holds together
Wild rice takes longer to cook…
Wild rice takes longer to cook than standard rice. If you are short on time, use a pre-cooked wild rice pouch and reduce the simmer time to just 15 minutes.
This soup freezes beautifully
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.
The rice will continue to absorb…
The rice will continue to absorb broth as it sits in the fridge overnight. You may want to add a splash of water or extra broth when reheating.
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