Celeriac, pear and white bean soup
A smooth soup with celeriac, pear and white beans.
About 45 min · 330 kcal · 15 g protein per serving
Vegetarian
Turkey, pumpkin and wild rice soup
Turkey, pumpkin and wild rice in a thyme-scented 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 wild rice cooking time for a standard blend
- Photograph the finished bowls
- Time
- About 1 hr
- estimated
- Serves
- 2
- see below
- Energy
- 380 kcal
- per serving
- Protein
- 40 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
- chicken stock. Stock often contains celery, and sometimes gluten or soya; check the label.
Cooking steps
Warm the oil in a large pan over medium heat and cook the onion for 5 minutes.
Add the wild rice and stock, bring to the boil, then simmer for 25 minutes. Wild rice varies a good deal, so start tasting it at 25 minutes rather than trusting the clock.
Add the pumpkin and thyme and simmer for 10 minutes more.
Add the turkey and simmer for 8 to 10 minutes, until it is cooked through and the rice has split open.
Cooked when: 74°C / 165°F in the thickest part. A food thermometer is the reliable way to tell.
The useful detail
Timing depends on the actual wild rice, not its name alone. True wild rice takes 45 minutes or more; most packets sold as wild rice are a blend that is ready far sooner.
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.
Chicken breast instead of turkey
A little richer, with the same safe endpoint.
Per serving: about 10 kcal more, about 1 g less protein, about 1 g more fat.
Butternut squash instead of pumpkin
Sweeter and firmer, and it holds its shape in the broth.
Per serving: about 25 kcal more, about the same protein, about the same fat.
Pearl barley instead of wild rice
Softer and starchier, and it thickens the soup.
Per serving: about the same energy, about 2 g less protein, about the same fat.
Allergens: Adds gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A main-course soup rather than a starter: the turkey makes it one of the highest-protein bowls in the collection.
| Energy | 380 kcal |
|---|---|
| Protein | 40 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 43 g |
| of which sugars | 8 g |
| Fibre | 4 g |
| Sodium | 1,900 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 |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| wild rice | 80 g | FDC 169726Wild rice, raw | 286 kcal | 11.8 g |
| chicken stock | 945 g | FDC 174536Soup, chicken broth, ready-to-serve | 57 kcal | 6.1 g |
| pumpkin | 250 g | FDC 168448Pumpkin, raw | 65 kcal | 2.5 g |
| turkey breast | 250 g | FDC 171098Turkey, whole, breast, meat only, raw | 285 kcal | 59.1 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| Whole recipe | Divided by 2 | 757 kcal | 80.2 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. Ingredients marked “Not calculated” are excluded and could add at most 2 kcal to the whole recipe. 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 keeps swelling, so the soup thickens overnight.
- 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
Chicken, mushroom and spelt soup
Chicken and mushrooms with chewy spelt and parsley.
About 55 min · 385 kcal · 41 g protein per serving