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Turkey, Rice and Veggie Soup

Maria Steinhauer

Turkey, Rice and Veggie Soup

It is time to repurpose that leftover turkey from Thanksgiving. There is usually a lot left over, and with all of the time you have invested in defrosting and cooking that turkey, you certainly don’t want the leftovers to go to waste! An easy way to boost colon health over the holidays is to combine the leftover turkey with vegetables and rice and make a delicious, hearty soup.

According to the World Health Organization, diets high in processed meats and red meats have been linked to an increased risk of colorectal cancer. Lean white meat like turkey is a healthier choice for soup. Additionally, turkey is high in protein and low in fat. Magnesium and selenium — both of which are found in turkey, rice and veggies — have been shown to lower the risk of colon cancer. And the rice and veggies in this soup also have fiber, which helps remove waste and toxins from your body.

Ingredients (about 4-5 servings):

  • 2 cups water
  • ¾ cup wild rice mix, uncooked
  • 2 cups reduced sodium vegetable broth
  • 2 cups reduced sodium chicken broth
  • ½ cup sweet onion, diced
  • 1 ½ tsp garlic, minced
  • 1 cup frozen peas and carrots
  • 1 cup frozen cut green beans
  • 2 ½ cups leftover cooked turkey, shredded
  • 1 tbsp fresh parsley, chopped finely
  • ½ tsp thyme
  • ¼ tsp sage
  • ½ tsp oregano
  • ¾ tsp pepper

Directions:

  1. Pour water and wild rice mix into a large pot, cover and bring to a boil. Lower heat to medium low and cook covered for about 25 minutes, stirring occasionally. (The rice will soak up most of the water).
  2. Add vegetable broth, chicken broth, onions, garlic, frozen veggies, shredded turkey and seasonings. Stir and bring back to a boil. Then lower to medium heat and cook for 10 more minutes or until veggies are softened. Serve hot.



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