Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented broth.
About 1 hr · 380 kcal · 40 g protein per serving
Haddock and leek rice soup
Haddock, rice and leeks in a lightly milky broth.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the rice is tender in 12 to 15 minutes
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 405 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Warm the oil in a large pan over medium heat and cook the leek for 6 to 8 minutes, until soft.
Add the rice and stock, bring to the boil and simmer for 12 to 15 minutes, until the rice is tender.
Pour in the milk and bring it back to a bare simmer, not a boil.
Add the haddock and poach gently for 5 to 6 minutes, until it is opaque and flakes. Scatter the chives over.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
The useful detail
Specify fresh rather than smoked haddock for the base calculation. Smoked fillets are cured in salt and would change the sodium figure several times over.
Make it work for you
One serving is A large bowl, half the pan. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cod instead of haddock
Firmer, larger flakes, with the same safe endpoint.
Per serving: about 10 kcal more, about 2 g more protein, about the same fat.
Unsweetened soya milk
A thinner broth.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds soya; removes milk.
Smoked haddock
The traditional choice, and far saltier. Nutrition is not recalculated; this is calculated with fresh haddock.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A milky fish soup where the haddock, being a white fish, is nearly all protein. The rice carries most of the energy.
| Energy | 405 kcal |
|---|---|
| Protein | 32 g |
| Fat | 6 g |
| of which saturates | 2 g |
| Carbohydrate | 54 g |
| of which sugars | 12 g |
| Fibre | 2 g |
| Sodium | 1,250 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| leek | 180 g | FDC 169246Leeks, (bulb and lower leaf-portion), raw | 110 kcal | 2.7 g |
| white rice | 80 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 292 kcal | 5.7 g |
| vegetable stock | 590 g | FDC 171583Soup, vegetable broth, ready to serve | 29 kcal | 1.4 g |
| milk | 260 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 129 kcal | 8.5 g |
| haddock | 280 g | FDC 171964Fish, haddock, raw | 207 kcal | 45.7 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 809 kcal | 64.2 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool it quickly, cover and refrigerate within 2 hours. The FDA chart gives soups and stews 3 to 4 days. The rice swells overnight, so the soup thickens; loosen it with stock or water.
- In the freezer
- The same chart gives soups and stews 2 to 3 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout, stirring so it heats evenly.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
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About 45 min · 330 kcal · 15 g protein per serving
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