Today I’m sharing a hearty, filling and comforting soup: Turkey Sausage Soup with Rice and Veggies. What makes this soup even better is that it’s less than 300 calories per serving! 
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This is a recipe I’m bringing back from the archives because I’ve made adjustments to it over the years… one of them being adding spinach. If you’re planning on eating healthier this new year, this is your soup!
And today was the perfect day for me to make this soup. I know I’ve sneezed at least 50 times today already and head is pounding. The crud going around has finally caught me! 
Use a big pot for this soup because it yields 12 cups. I’ve never frozen it but am planning to tonight. I’ll update this recipe when I defrost it to let y’all know if it freezes well.
My original photograph March 2012.
Loaded with turkey sausage, tomatoes, corn, carrots, onions, spinach and perfectly seasoned… it’s a satisfying soup minus the guilt!
Originally published March 7, 2012 and updated January 5, 2017.
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Turkey Sausage Soup with Rice and Veggies
Prep Time: 10 mins- Cook Time: 70 mins
- Total Time: 1 hour 20 mins
Yield: 8 servings 1x
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Pin RecipeIngredients
- 1 tablespoon olive oil
- 1 cup chopped yellow onion
- 2 teaspoons freshly minced garlic
- 3–1/2 cups water, divided
- 1 (16-ounce) package Italian turkey sausage, casings removed
- 1 (28-ounce) can diced tomatoes
- 4 cups chicken broth
- 2 cups peeled and sliced carrots (about 2 large carrots)
- 1–1/2 cups fresh or frozen corn
- 1 cup brown rice
- 1–1/2 teaspoons Italian seasoning
- 1/2 teaspoon kosher salt (more or less, to taste)
- 1/4 teaspoon freshly ground black pepper (more or less to taste)
- 2 cups tightly packed fresh baby spinach
Instructions
- In a large soup pot or dutch oven, heat olive oil over medium high heat. Add onions and saute for 1 minute. Add garlic and saute until fragrant (about another minute).
- Add 1/2 cup of the water and turkey sausage. Cook while crumbling turkey sausage until sausage is browned and no longer pink (about 4-5 minutes).
- Add all remaining ingredients except spinach and stir to combine (don’t forget the remaining water). Bring to a gentle boil and reduce heat to maintain a simmer. Cover and simmer for 1 hour, or until carrots are tender and rice is cooked.
- Add spinach and stir to combine. Cook for an additional 2-3 minutes, or until spinach is wilted.
Inci @ Bella's Apron says
January 6, 2017 at 9:29 amperfect time for this hearty soup recipe. My husband and I love using turkey sausage into our meals as they are healthier than regular sausage.
Amy @ The Blond Cook says
January 6, 2017 at 12:17 pmThanks so much, Inci! Hope you enjoy if you make it. 🙂
RB says
February 1, 2017 at 12:45 pmDo you cook the rice or put it in uncooked?
Amy @ The Blond Cook says
February 1, 2017 at 3:18 pmHi RB, the rice cooks while the soup is simmering. Hope you enjoy if you make it! 🙂
Cherie says
November 20, 2017 at 7:20 pmJust finished having this for dinner- it was amazing! Really hit the spot, methinks somebody might be going back for seconds lol. Only thing I added to the recipe was a can of chickpeas for some extra nutty protein, and since I didn’t have any fresh spinach I used frozen. Yummmm….will definitely be saving this recipe! Curious to see how it freezes too, will have to try
Amy @ The Blond Cook says
November 22, 2017 at 8:40 amHey Cherie, thanks so much! Let me know how it freezes for you. Hope you have a great Thanksgiving!
Kristen says
December 7, 2017 at 12:02 amHi! Just wondering about how much is 1 serving?
Amy @ The Blond Cook says
December 7, 2017 at 8:18 pmHey Kristen, this recipe filled a 6-quart dutch oven a little over half full. So one serving is estimated to be approximately 2 cups. Hope you enjoy!