MealsJune/July 2009

Gluten-Free Turkey Noodle Soup



Why just drink tea when you can cook with it? Tea leaves, which are teeming with disease-fighting antioxidants, can be sprinkled into rubs, soups, stews and even desserts for wonderful flavor and an added health boost. The delicate nature of white tea stock allows the robust flavor of kale, lemongrass and sesame oil to shine in this gluten-free, dairy-free recipe for Turkey Noodle Soup.

2  (6-ounce) boneless turkey breasts, cut
    into strips
4  ounces gluten-free rice noodles
6  cups water
3  teaspoons loose-leaf white tea (or 2 white
    tea bags)
1  inch ginger, peeled and thinly sliced
1  stalk lemongrass, outside leaves removed
    and finely chopped
1  cup frozen peas or shelled edamame
    (green soybeans), frozen, optional
1  cup mushrooms, thinly sliced
2  cups kale, chopped
˝  teaspoon sea salt
1  teaspoon sesame oil
-  Black pepper, for garnish
-  Fresh cilantro, for garnish

1. Cook turkey over medium heat in a sauté pan until no longer pink. Remove from heat and let stand.

2. Prepare noodles according to package directions. Drain and set aside.

3. In a large pot, combine 6 cups water with white tea and ginger. Heat until water is just about to reach a boil. Remove from heat and let steep for about 5 minutes.

4. Strain liquid tea to remove leaves. Return ginger pieces to liquid. Add lemongrass and heat until mixture returns to a boil.

5. Drop in frozen peas or edamame, if desired, and cover pot. Reduce heat and simmer for 3 minutes.

6. Add mushrooms, kale and salt and cook an additional 2 minutes.

7. Add rice noodles, turkey pieces and sesame oil. Stir well.

8. Place soup in serving bowls. Top with ground pepper and cilantro. Serve hot.

Each serving contains 307 calories, 6g total fat, 1g saturated fat, 0g trans fat, 36mg cholesterol, 39g carbohydrate, 1220mg sodium, 4g fiber, 25g protein.


Comments (12)

Linda F have you tried the Coconut Aminos yet?

I take it these are the Rice Noodles that are just a quick soak and not the Rice Pasta type? Or either will work?

Never thought of using tea in a soup before. The more ways to get the healthy properties of foods into our diet the better!

Looking forward to trying this soon!

Posted by: Kelly M | December 7, 2014 2:53 PM    Report this comment

I'm astounded that all of you are making a big deal of the salt in this recipe. It calls for 1/2 teaspoon.....did you ever think that you could acquire sodium from other ingredients as well? Do your research.

Posted by: Beverly J | February 17, 2014 3:36 PM    Report this comment

Sounds wonderful, I love turkey soup. Do you have a none soy version? I'm have allergies to that, along with gluten, dairy, and eggs!

Posted by: Linda F | October 20, 2013 11:45 AM    Report this comment

The first time I use a recipe, I'll follow the directions on the condiments (unless they seem to be in excess), the next time, I know how to adjust the mix. I treat recipes as approximate, all proportions can be adjusted +/- 10% unless one has to deal with items that can't be adjusted (i.e., eggs, but then you can use small eggs or large ones depending on your taste). As for salt, if one knows ones limits, you can adjust the recipe before hand - salt can always be added to taste at the table.

Posted by: Sandra P. | January 20, 2011 8:51 PM    Report this comment

Really? If you know you can't use as much salt, don't use as much salt! We all have to make adjustments according to our own needs.

Posted by: MARIE R | January 16, 2011 8:34 AM    Report this comment

Delicious Soup. I never add the added salt. Yummy. Thank you!! Diane Boulder CO

Posted by: dmward | January 13, 2011 10:18 PM    Report this comment

Shannon, there are a couple of ways you can make this delicious soup work for you. According to USDA figures there are 2325 mgs of sodium in a teaspoon of salt, which puts 290mgs per serving in this soup (1/4 of 1/2 teaspoon). You can cut that out or back, or use a salt substitute if that's what you normally do. But the best way to control the sodium is to look for turkey breast (or chicken breast) that hasn't been injected with any solution to keep it moist or make it self-basting. You are probably already doing this to be sure it is gluten-free. The USDA lists turkey breast meat as 284 mgs sodium per 1 ounce - so 852 per 3 ounce serving. There are, in fact, low sodium turkey breasts available. We would not use them in figuring nutritional data unless the recipe author specified "low sodium turkey breast meat." Good luck.

Posted by: LW Moderator | January 13, 2011 1:16 PM    Report this comment

I've been adjusting recipes for so long to suit my many sensitivities and I get frustrated too. Thank you Living Without for teaching us new methods and expanding our imaginations. Its hard to move away from thinking that available food/recipes are healthy and instead to get that we are our own best allies.

Posted by: Lynnette F | January 13, 2011 11:39 AM    Report this comment

Not every one is salt sensitive!! I am not but I use sea salt because I like the taste and believe that the trace minerals is better for me. If you cannot use salt, just cut it out but don't demand that the rest of us should be deprived. My mother is 94 and has very low sodium and always has to add more salt to her food! BTW, I have never seen lemongrass in my grocery. Where should I find it? In fresh produce?

Posted by: Rose | January 13, 2011 11:10 AM    Report this comment

A tsp of salt has about 2400 mg of sodium. Sea salt is virtually the same as table salt, with a few more minerals mixed in. I am sensitive to sodium as well.

If you cannot have more than 1000 mg of sodium a day, then of course you must leave out the salt in all recipes and be *very* careful to avoid processed foods - any one meal of processed food (or restaurant food) will easily tip you over the 1,000 mg mark.

Everyone is just so used to eating so much salt, that those of us who must avoid it can only depend on ourselves - we must be very well informed, and adapt recipes to our needs and not expect others to do that for us.

Posted by: Donna D | January 13, 2011 10:49 AM    Report this comment

I'm also shocked by the amount of sodium in this recipe! Can you in future please try to make your recipes -- Lo Sodium, low sugar lo fat & Hi fibre.

Posted by: Betty Ann P | January 13, 2011 10:38 AM    Report this comment

1220mg of Sodium per serving? Are you kidding me? I am salt sensitive and cannot have more than 1000mg a day. I suppose it could be made without the Sea Salt. Is there really 1220mg of sodium in 1/2 tsp of Sea Salt?

Posted by: Shannon V | January 13, 2011 9:10 AM    Report this comment

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