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turkey kale and brown rice soup in bowl

Turkey Kale Soup with Brown Rice

Angelina
Healthy Turkey Kale Soup with Brown Rice is a cozy soup full of nutritious ingredients that comes together in just 30 minutes. This Ground Turkey Kale Soup will be your go-to winter soup!
5 from 4 votes
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 6 servings
Calories 265 kcal

Ingredients 

  • 1 tbsp olive oil
  • 1 medium onion chopped
  • 3 medium carrots cut into 1/2-inch pieces
  • 1 large red bell pepper chopped
  • 1 lb ground turkey
  • 2 tsp no-salt seasoning or Italian seasoning
  • 1 tsp turmeric
  • 1/2 tsp red pepper flakes
  • dash of cayenne
  • 1 tsp salt
  • 1 tsp black pepper
  • 6 cups low-sodium chicken broth
  • 1 15- oz can fire roasted crushed tomatoes
  • 1 1/2 cup cooked brown rice or 3/4 cup uncooked brown rice
  • 1 small bunch of kale roughly chopped (about 4 cups)
  • 2 lemons juiced

Instructions 

  • Heat the olive oil in a large pot over medium heat. Add onion, carrots, and red bell pepper. Saute, stirring frequently, until the vegetables begin to soften, about 8-10 minutes.
  • Add the ground turkey, and cook until meat is no longer pink.
  • Add seasoning, turmeric, red pepper flakes, cayenne, salt, black pepper, and cook for an additional minute.
  • Add chicken broth, canned tomatoes, and cooked rice. Bring to a boil. NOTE: If using uncooked brown rice, bring the pot to a boil, then cover and reduce heat to a simmer for 30-40 minutes. For white rice, cover and simmer for 15-20 minutes.
  • Stir in chopped kale and lemon juice. Cover and simmer for 15-20 minutes.
  • Ladle the soup into bowls and serve.

Notes

How to freeze soup:
  1. Cool: Make sure that the soup is completely cool before freezing it. This step is important for food safety and to prevent freezer burn.
  2. Pour soup into freezer safe container: After the soup has cooled down, ladle it into your freezer-safe container, squeeze out any excess air, and seal the container. My favorite options are Stasher bags or gallon-sized freezer bags. Label and date the containers with the name of the soup and the date it should be eaten by. 
  3. Freeze: Lay the freezer bags in a flat section of your freezer and freeze!
How do I reheat frozen soup?
  • To reheat frozen soup, let it thaw in the refrigerator overnight. Then, empty the thawed soup into a pot and heat over medium-high heat until boiling. 
How long does soup last?
  • Leftover soup will last up to 3 days in the refrigerator or up to 3 months in the freezer.

Nutrition

Serving: 1servingCalories: 265kcalCarbohydrates: 26gProtein: 20gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 6gCholesterol: 57mgSodium: 330mgFiber: 4gSugar: 7g
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