Low Fodmap Turkey Wild Rice Soup

Best Low Fodmap Turkey Wild Rice Soup (Holiday Leftovers)

Are you the type of person that buys a 22 pound Thanksgiving turkey when you only have a group of five people? Well I am! And then I wonder what to do with all the leftover turkey! 

If you’re anything like me, you may quickly get sick of turkey and mashed potato leftovers and cold turkey sandwiches after the big day is over. So what to do with those Thanksgiving leftovers?

Since we’re in soup season now, enter my low fodmap turkey wild rice soup! This is one of my favorite recipes! It’s comforting, delicious, and so easy.

While turkey wild rice soup is certainly not a brand new idea, this low fodmap version is quick, simple and hits the spot every time if you’re following the low fodmap diet! This is a great recipe to use up the turkey leftovers and warm your belly as the weather turns a bit cooler.

Substitutes

Most of these ingredients you likely have on hand without having to make a separate trip to the grocery store. If not, a quick swap will most likely do the trick.

For example, if you don’t have any wild rice, you could easily use a different type of rice like brown rice or even white rice in this soup. It will still be delicious!

Pile of uncooked wild rice on a counter top for low fodmap turkey wild rice soup

If you don’t have any infused olive oil like garlic oil or shallot oil, feel free to use regular olive oil. In this case, you could throw in a little extra italian seasoning, other fresh herbs or slice some green onions and sprinkle on top before eating.

This will help make up for any flavor lost by using regular oil instead of infused. 

NOTE: remember, the green part of the onion is low fodmap and totally safe to consume on the low fodmap diet! It’s the bulb portion you want to watch out for.

If you do not have italian seasoning, try a combination of rosemary and oregano or fresh parsley. Fresh thyme would be lovely as well. Really, any of these herbs that you have on hand would work wonderfully. 

As far as the cooking time, this is a pretty quick soup recipe since it calls for cooked wild rice, and of course, the turkey is already cooked as well. However, soup develops richer flavor as it sits. 

So if you want to make this ahead of time and let it simmer on low heat for a couple of hours, feel free to do that. I would not add the corn starch until the very end in this case, however, or you will likely end up with a gummy, “too thick” consistency. 

Ingredient Notes for Low Fodmap Turkey Wild Rice Soup

Celery

According to the Monash fodmap app, celery is low fodmap in 1/3 stalk or less. So, one cup of celery for the whole recipe is considered a low fodmap serving size of celery. 

Dutch oven with chopped carrot and celery waiting to be cooked into low fodmap turkey wild rice soup.

Mushrooms

Many fresh mushrooms do have mannitol in them but the Monash fodmap app lists canned button mushrooms as low fodmap in 1/2 cup serving size. If you happen to have access to fresh oyster mushrooms, however, they are actually a low fodmap mushroom, though not an extremely common household staple. 

For this recipe, I actually used fresh Maitake mushroom, or Hen of the Woods, that I had foraged. Maitake mushroom has not been tested yet for fodmaps, to my research, but I am not particularly sensitive to mannitol so this works for me. If you know your tolerance level to some of these things, feel free to play around like this as well. 

Broth

When looking for a low fodmap broth, the most common culprit is going to be garlic or onion flavoring. Just make sure you are screening for these ingredients when purchasing a broth or feel free to make your own. Fody Foods does have both a low fodmap chicken soup base and low fodmap vegetable soup base so either of these are great options as well. 

Heavy Cream or Milk

If you do not react to lactose, feel free to use regular cream or milk. Really, one cup of lactose containing cream or milk for a whole batch of soup is not much compared to a serving size. There are some, however, who may react to even this much. 

I consider this to be one of my low fodmap healthy recipes but it does have a creamy broth base. If you prefer to leave the cream or milk out all together and stick with a strictly broth based soup, you are welcome to do that! 

Without further ado, lets cook!

Low Fodmap Turkey Wild Rice Soup

Best Low Fodmap Turkey Wild Rice Soup (Holiday Leftovers)

Warm and comforting, this low fodmap turkey wild rice soup is the perfect way to use of your holiday turkey leftovers. Simple ingredients and easy instructions, yet packed with earthy, cozy flavors. This delicious recipe is sure to turn into an annual post holiday tradition!
Prep Time 10 minutes
Cook Time 30 minutes
Course Main Course
Servings 8

Ingredients
  

  • 2 tbsp garlic or shallot infused olive oil
  • 1 tbsp butter
  • 1 cup chopped celery
  • 2 cups chopped carrots
  • 8 oz button mushrooms, canned and drained
  • 3 cups chopped cooked turkey leftovers you could use chopped chicken as well
  • 5 cups low fodmap chicken broth you could also use vegetable broth or turkey broth
  • 1.5 cups cooked wild rice
  • 1 tsp italian seasoning
  • 1 cup lactose free heavy cream or whole milk
  • salt and black pepper to taste
  • bay leaf optional
  • corn starch to thicken to your liking

Instructions
 

  • Heat garlic or shallot infused olive oil and butter over medium heat in large pot or dutch oven. You may need to use medium-high heat depending on your stove. You want it hot but not burning. 
  • Once the butter and oil are heated, add chopped celery and carrots.
  • Saute until tender, add drained mushrooms.
  • Add broth, chopped turkey (or chicken), cooked wild rice, italian seasoning and bay leaf if using.
  • Simmer until heated through.
  • Turn heat down to medium low.
  • Add heavy cream or whole milk and warm through.
  • At this point, you can decide to thicken with cornstarch to your liking or leave as is if you like a thinner broth.
  • Taste and season with salt and pepper to taste.

For another great holiday recipe, check out my Low Fodmap Stuffing with Wild Rice, Sausage and Chestnut.