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Turkey Chickpea Soup with Wild Rice

Turkey Chickpea Soup with Wild Rice

Rebekah KukRebekah Kuk
A hearty soup featuring leftover turkey, chickpeas, and wild rice, and can be made in the Instant Pot.
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 d
Course Soup
Cuisine American
Servings 6


  • Instant Pot


  • 3/4 cup dried chickpeas
  • 1/2 cup wild rice
  • 2 tsp apple cider vinegar divided
  • 1 tbsp olive oil
  • 1 medium yellow onion chopped
  • 1 large carrot peeled and sliced into half moons
  • 3 cloves garlic minced
  • 1/4 cup tahini
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1.5 lbs turkey leftover, or sauteed fillets
  • 2 cups green vegetables chopped kale, frozen peas, spinach, etc.
  • 1/2 lemon juiced
  • optional toppings: feta, olive oil, fresh herbs


  • The night before you'd like to make the soup. soak the dry chickpeas in enough filtered water to cover by a couple of inches with 1 teaspoon apple cider vinegar. Soak the wild rice in a separate bowl with filtered water to cover and 1 teaspoon apple cider vinegar. Let soak at least 8 hours at room temperature.
  • If not using leftover turkey, dice 1.5 lbs turkey breast or fillets and saute in Instant Pot in olive oil until cooked through. Drain the water from the chickpeas and rice. Prepare the onion, garlic, and carrots. Set the Instant Pot to saute (see notes for stovetop instructions) and add the olive oil. Saute the vegetables for about 5 minutes. Add in the salt, pepper, cumin, and tahini and saute for another minute or so. Add the leftover turkey, broth, soaked chickpeas, soaked wild rice, and 2 cups green veggies (kale, peas, spinach, etc).
  • Lock lid on Instant Pot and set vent to sealing. Choose manuel, on high pressure, and set to 40 minutes. This will take about an hour to cook. Let steam release naturally.
  • Stir in lemon juice. Serve with feta cheese, extra virgin olive oil, and/or fresh herbs.


When I made this, I doubled it. It fed us for a couple of days. So scale the recipe up if you are feeding a crowd. 
This recipe features soaked grains. Soak the wild rice and the dry chickpeas (separately) with 1 T each apple cider vinegar the night before. If you don't want to do that, you can cook the wild rice a bit longer and use canned chickpeas instead.
*This recipe can be made on the stovetop as well. If using fresh turkey, saute the turkey in a large pot in 1/2 tablespoon olive oil. Remove when cooked. Saute vegetables with tahini and spices in 1/2 tablespoon olive oil. Add soaked chickpeas, soaked wild rice, and broth. Bring to boil, cover, and simmer over medium heat for about one hours. When chickpeas are soft, add in kale/peas and cooked turkey and warm through. Stir in lemon juice.
Keyword Egg Free, Gluten Free, Low Histamine, Nut Free, Soaked Grains
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