Turkey Quinoa Soup Recipe
A Healthy and Flavorful Meal Option
Discover > Healthy Living Through Food > Turkey Quinoa Soup: A Healthy and Flavorful Meal Option
Turkey Quinoa (how long does quinoa last?) Soup is a healthy, nutritious, and delicious dish that is perfect for utilizing leftover turkey during the Thanksgiving holiday season. This soup combines hearty quinoa with tender turkey, vegetables, and savory broth, creating a comforting meal that is easy to make and full of flavor. As the colder months approach, a bowl of Turkey Quinoa Soup is both satisfying and wholesome, making it an excellent choice for family dinners or even just to enjoy alone.
To make this delightful soup, simply heat oil in a large soup pot or Dutch oven over medium-high heat. Add chopped vegetables such as onion, celery (how long does celery last?), carrots, and garlic, and cook until they start to soften. Next, incorporate the cooked turkey, either from a holiday meal or even substituting with rotisserie chicken or lean ground turkey. The uncooked quinoa (how long does cooked quinoa last?) can then be added, along with chicken or vegetable broth (how long does vegetable broth last?), seasoning with salt, black pepper, and any additional herbs or spices to your preference. Bring the mixture to a boil before reducing heat and allowing it to simmer until the quinoa is fully cooked and the flavors meld together.
Turkey Quinoa Soup offers versatility for those seeking a healthy dish without compromising on taste. Additions such as sweet potatoes, bell peppers, or even black beans (how long do black beans last?) can elevate the soup's nutritional value even more. Moreover, if a thinner consistency is preferred, simply adjust the liquid-to-quinoa ratio for a lighter meal. Enjoy Turkey Quinoa Soup as a standalone dish or with a side of crusty bread or crunchy tortilla chips (how long do tortilla chips last?) for a complete and satisfying repast.
Ingredients and Substitutions
Primary Ingredients
Turkey Quinoa Soup is a nutritious and delicious dish made from a few key ingredients. Start with turkey - you can use fresh, cooked leftovers, or even rotisserie chicken as a substitute. Next, use quinoa as the main grain in the soup; both cooked and uncooked quinoa can be used. For added flavor and texture, include onion, carrots, and celery to the mix. Cook the vegetables in a little olive oil before adding the broth to the soup. You can use either vegetable or chicken broth (how long does chicken broth last?), depending on your preference or dietary restrictions.
Herbs and Seasonings
Giving the Turkey Quinoa Soup a distinctive and savory taste requires the right blend of herbs and seasonings. Commonly used seasonings include salt, pepper, garlic, parsley, rosemary, thyme, and sage leaves. Feel free to experiment with other additions, like lemon juice or avocado, depending on your taste preferences.
Substitution Suggestions
For those following a gluten-free or dairy-free diet, Turkey Quinoa Soup is an excellent option. If you're looking to make the dish more plant-based, consider using vegetable broth instead of chicken broth or even substituting black beans for the turkey. Try incorporating other vegetables like sweet potatoes, bell peppers or celery ribs for added taste and variety. For a smoky twist, consider incorporating Italian seasonings, bay leaves or even a pinch of pepper flakes to the mix.
When it comes to cooking the soup, use a soup pot or Dutch oven over medium-high heat. Remember to season with salt and black pepper to taste, and adjust other seasonings as needed. Once cooked, serve the delicious Turkey Quinoa Soup in bowls and enjoy this comforting and filling dish.
Cooking Instructions
Preparation Steps
To begin making your delicious turkey quinoa soup, gather all the necessary ingredients such as oil (olive, avocado, or vegetable), turkey (leftover, rotisserie chicken, or ground turkey), quinoa (uncooked), vegetables (stalks of celery, medium onion, cloves of garlic, sweet potatoes, bell peppers), and seasonings (salt, black pepper, Italian seasonings, bay leaves).
Prep time: 10 minutes
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add the following diced vegetables: 1 medium onion, 2 stalks celery, 2 cloves garlic, and 1 sweet potato. Sauté the mixture for approximately 5 minutes, until the onions are translucent and the other vegetables begin to soften.
Simmering Process
Once the vegetables are softened, proceed by adding the turkey. If using leftover turkey or rotisserie chicken, shred the meat into bite-sized pieces. If using ground turkey, break it into small pieces and cook until browned.
Next, add the following liquids: 6 cups of water or broth (vegetable, chicken, or homemade) and 2 cups of cooked quinoa. To give a comforting and flavorful touch to the dish, stir in Italian seasonings, a teaspoon of salt, and a pinch of black pepper. You may also include chili pepper flakes if you prefer a slightly spicier soup.
Bring the contents of the pot to a boil over medium-high heat. Once boiling, lower the heat to medium and let the soup simmer for about 20-25 minutes, allowing the flavors to meld and the vegetables to become fully tender.
Finishing Touches
Check the consistency of the soup: if a thinner soup is desired, add more broth or water to achieve the preferred texture. Adjust the seasonings, if needed, by adding more salt or black pepper. Optionally, add in 1-2 cups of thinly sliced greens, such as spinach or kale, to infuse some extra nutrients into your turkey quinoa soup.
Finally, remove the pot from the heat and let the soup rest for a few minutes. Ladle the soup into bowls, and serve. It can be enjoyed as a complete meal on its own or with a side of crusty bread, tortilla crisps, or a light cheese. If you have leftovers, store the soup in an airtight container in the refrigerator for up to 4-5 days. Enjoy your homemade turkey quinoa soup as a nutritious and satisfying dish for a cozy lunch or dinner.
Health Benefits and Nutritional Information
Macro and Micronutrients
Turkey quinoa soup is a nutritious and comforting dish that is packed with various macro and micronutrients. One serving of this soup offers a good balance of essential nutrients:
Protein: Turkey is an excellent source of lean protein, essential for muscle maintenance and growth.
Carbohydrates: Quinoa and vegetables in this soup provide healthy complex carbohydrates that serve as an energy source.
Fiber: Vegetables, quinoa, and beans contribute to the soup's fiber content, promoting digestive health and satiety.
Fats: Healthier fats mainly come from olive oil, providing essential fatty acids.
Additionally, turkey quinoa soup contains essential vitamins and minerals such as potassium, calcium, magnesium, and antioxidants from its vegetable ingredients.
*Please note that the specific nutritional content may vary depending on the chosen ingredients and recipe variations.
Dietary Accommodations
Turkey quinoa soup is a versatile and adaptable meal that can accommodate various dietary needs:
Gluten-free: Quinoa is a naturally gluten-free grain alternative, making this soup suitable for individuals with gluten sensitivities or celiac disease.
Dairy-free: By using olive oil instead of butter and selecting a dairy-free broth, one can easily make this soup without any lactose-containing ingredients.
Low-sodium & Low-cholesterol: By using low-sodium broth and lean turkey meat, the soup can be adapted to a lower-sodium and lower-cholesterol diet.
In conclusion, turkey quinoa soup is a delicious and nutritious meal that offers various health benefits and can cater to multiple dietary preferences.
Serving Suggestions and Pairings
Side Dishes
A hot bowl of Turkey Quinoa Soup serves as a satisfying meal on its own, especially for lunch during colder months. However, you can enhance its flavors with some delightful side dishes. Serve it with a warm, crusty roll or with your favorite hearty bread for dipping. As for sides, consider a crisp, green salad to add some vibrancy to your dining experience, or a side of roasted sweet potatoes or kale for an extra healthy kick. Additionally, you can pair the soup with some steamed zucchini or green beans, both as a delicious and simple side dish.
Leftover Ideas
Turkey Quinoa Soup is a great way to repurpose leftover turkey (cooked, rotisserie chicken, or even ground turkey) from your holiday meals (What wine goes well with holiday meals?). Transform those turkey sandwiches from Black Friday into a hearty bowl of soup. The addition of quinoa makes the soup more filling and adds a healthy boost.
To better reheat your soup, first, follow these instructions:
Heat a soup pot or Dutch oven over medium heat.
Add 1-2 tablespoons of olive oil, followed by chopped onions, garlic cloves, celery stalks, and season with salt and pepper.
Allow the vegetables to soften for a few minutes, then add your leftover turkey, sweet onions, quinoa, vegetable or chicken broth, and seasonings.
Bring the soup to a medium-high heat and let it simmer for about 20-30 minutes or until the quinoa is cooked through.
If you prefer a thinner soup, add extra chicken or vegetable broth. Remember to adjust seasonings, such as salt, pepper, or Italian seasonings to suit your taste.
Store any leftovers in an airtight container in the refrigerator for up to a week. Reheat by bringing the soup to a medium-low heat, stirring occasionally.
In summary, Turkey Quinoa Soup is a versatile and comforting dish that can be served as a satisfying lunch accompanied by various side dishes or as a way to repurpose holiday leftovers. Whether you're using leftover turkey, rotisserie chicken, or ground turkey, you can create a tasty soup with the added benefits of quinoa and nourishing vegetables.
