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Cajun Turkey and Rice Soup

A hearty soup featuring shredded turkey, long grain rice, and the traditional Cajun holy trinity in a spiced broth.

45 minEasyServes 6340 cal/serving

CajunSoupStovetopHigh ProteinGluten-FreeDairy-FreeNut-FreeEgg-FreeSoy-FreeShellfish-FreeSesame-FreeAlcohol-Free

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Ingredients

  • 2 tbsp vegetable oil
  • 1 cup yellow onion, diced
  • 1 cup green bell pepper, diced
  • 1 cup celery stalks, diced
  • 4 garlic cloves, minced
  • 2 tbsp Cajun seasoning
  • 6 cups low-sodium chicken broth
  • 1 cup long grain white rice, rinsed
  • 2 bay leaf
  • 3 cups cooked turkey, shredded

Instructions

  1. 1

    Heat 2 tbsp vegetable oil in a large pot over medium heat.

  2. 2

    Add 1 cup diced yellow onion, 1 cup diced green bell pepper, and 1 cup diced celery stalks, cooking for 6 minutes until softened.

  3. 3

    Stir in 4 minced garlic cloves and 2 tbsp Cajun seasoning, cooking for 1 minute until fragrant.

  4. 4

    Pour in 6 cups low-sodium chicken broth, then add 1 cup rinsed long grain white rice and 2 bay leaf, bringing the mixture to a boil.

  5. 5

    Reduce heat to low, cover, and simmer for 15 minutes until the rice is tender.

  6. 6

    Stir in 3 cups shredded cooked turkey and simmer uncovered for 5 minutes until turkey reaches an internal temperature of 165 F, then discard 2 bay leaf before serving.

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Questions

What internal temperature should Cajun Turkey and Rice Soup reach?

For Cajun Turkey and Rice Soup, the target internal temperature is 165 F (about 75 C), given in step 6. A probe thermometer removes the guesswork.

Is there a substitute for Cajun seasoning in Cajun Turkey and Rice Soup?

The entry for Cajun Turkey and Rice Soup calls for 2 tbsp Cajun seasoning. In its place: Two parts paprika to one part each of garlic powder, onion powder, dried thyme, oregano and cayenne, with salt.

Is Cajun Turkey and Rice Soup gluten-free?

Yes. As written, nothing in the ingredient list for Cajun Turkey and Rice Soup is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the Cajun seasoning and the broth.

How much protein is in Cajun Turkey and Rice Soup?

One serving (the recipe makes 6) has 28 g of protein in about 340 calories, alongside 32 g carbohydrate and 10 g fat, plus 3 g fiber and 680 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

How do I store and reheat Cajun Turkey and Rice Soup?

Refrigerate Cajun Turkey and Rice Soup for up to four days, or freeze it in portions for up to three months. Reheat gently on the stovetop with a splash of water or stock to loosen it. The rice will go on swelling in the broth; for the best texture on day two, store that part separately or cook it fresh.

Serve it with

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