Turkey & Ancient Grain Rice Soup

This soup is quick and easy to make. It will fill you up on a cold winters day and tastes great with your favourite crackers or whole grain bread.

It is packed full of fibre, which will help get some mileage out of this soup (make you feel fuller longer) 🙂

I used an ancient grain rice mix that I bought at Costco, but if you don’t shop there, or can’t find it anymore because they have discontinued it (which always seems to happen when I find something awesome at Costco)…you can use a mix of any of these ancient grains: wild rice, quinoa, spelt, barley, rye, whole oats, or red rice. Or you can buy a different brand of ancient grain mix. If you can’t find a rice mix, or don’t have any of those types of grains you, can simply use brown rice instead. The fibre content will be decreased, but it will still taste fabulous.

Having hearty soups like this one for lunch is a great way to manage your weight because it is filling and very satisfying.  Pair this soup with a few whole grain crackers, maybe a handful of crunchy vegetables (carrots & celery) and a glass of milk and you have a perfectly balanced meal that will give you energy for the rest of the day and prevent the afternoon hunger crash. So next time you are planning your lunches for the week, make up a batch of this soup to take with you to work, or just have it on hand at home for a quick and easy lunch.

Nutrition info: 1 serving = 2 cups

Turkey & Ancient Grain Rice Soup        Printable PDF


  • 1 onion ONION, SWEET, chopped
  • 3 clove GARLIC, chopped
  • 1 tbsp CANOLA OIL
  • 2 cups turkey, lean ground
  • 1 cup Ancient grains mixed rice or wild rice
  • 3 whole TOMATO, chopped
  • 1 medium GREEN PEPPER, chopped

1. In a large pot sauté onion & garlic in 1 tbsp of canola oil.
2. Add the ground turkey. Stir every few minutes until the turkey is fully cooked and slightly browned.
3. Pour in the chicken broth. Scrape the bottom of the pot to incorporate all of the flavour from sautéing the turkey.
4. Add in your choice of rice. (Ancient grain mixed rice or wild rice).
5. Bring to a boil, then turn heat down to medium and simmer for 1 hour or until rice is fully cooked.
6. Add to pot chopped tomatoes and green peppers. Let simmer for another 15 mins, or until tender.
1 serving = 2 cups (250 ml)


About alittlenutrition

Susan is passionate about teaching others how to achieve optimal health and wellness by taking the confusion out of nutrition and promoting fun ways to stay active. Susan has been a certified fitness instructor for over 8 years and enjoys teaching yoga, pilates, and fitball classes at Elite Fitness and Dance. However, her main interest in nutrition has led her in the direction of becoming a registered dietitian. Susan completed her undergrad in Human Nutritional Science at the University of Manitoba and has recently completed her dietetic internship with the Winnipeg Regional Health Authority. Currently she is now combining her fitness skills with her nutrition knowledge and offering comprehensive nutritional and lifestyle coaching. Prior to becoming a dietitian, Susan worked as a sales executive for a variety of paint manufactures for over 10 years. She created innovative sales initiatives and marketing programs for corporate and independent retails stores. Now with her knowledge of nutrition and her business experience, she helps restaurants and food service operations create healthier meals options for their customers. Susan is highly involved in community health promotion, as she has been appointed to sit on the Recreation and Wellness Commission of Niverville and the Chair person for the South Eastman RHA District Health Advisory Council Western division. She is the co-founder of former the Niverville Active Living and she has put on many community health promotion activities such as: * Lose It For Life - Weight loss / Lifestyle Transformation program * Family Fitness Month…Win A Will Contest * Niverville Fair ~ Smoothie Booth * Community Cholesterol Reduction Challenge * Cooking On A Budget * Couch Potato Race She is a member of the College of Dietitians of Manitoba, Dietitians of Canada, Manitoba Fitness Council and the Canadian Obesity Network. In her spare time, Susan enjoys cooking for her family, gardening, photography and being physically active outdoors with her husband and friends.
This entry was posted in Diabetic, Grains, Low Calorie, Low Carb, Soups. Bookmark the permalink.

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