Simply Soup
Nutrition Blog

Simply Soup

Busy schedules and cold weather combine to make soup an easy, go to, healthy meal. Soup is a simple way to create a balanced meal when combining vegetables, whole grain and some protein into one pot. By keeping certain supplies on hand, you’ll be able to throw together a soup within 30 minutes without having to run out to the store. Choose one or more from each category below and your lunch or dinner is just a little sautéing and simmering away.

Simply Soup Steps:

Start with a medium to large stock pot.

  1. Choose some cut up vegetables- at least 1 cup but ideally more- and sauté in a little olive oil.
  • Onions, carrots, celery, mirepoix (a small diced combo of the previous three), parsnip, mushrooms, greens (spinach, kale, Swiss chard)
  • I always choose onion, and then add whatever other veggies I have on hand.
  1. Add some diced garlic.
  2. Add a protein.
  • Lean chicken, skinless breast or thighs, or other lean meat If choosing one of these, cut into small pieces and add to cooking veggies.
  • Precooked lentils or canned low-sodium garbanzo, cannellini, or kidney beans. Add after liquid.
  1. Choose a liquid. Pour 4-6 cups into pot with veggies & protein. Bring to a boil.
  • Low sodium veggie or chicken broth, water
  • I use 46 cups of broth then add water to an amount that looks right to me for how much soup I want and how much of the other ingredients I am adding.
  1. Once boiling, add your beans.
  2. Choose 1/4-1/2 cup grain or starchy veggie.
  • Whole grain pasta, wild rice, diced potatoes, barley, farro, quinoa
  1. Bring back to a boil then reduce to simmer until grain is cooked. Taste your soup. Add some seasoning- salt, pepper, red pepper, no-sodium seasoning mix (Mrs. Dash, 21 Seasoning Salute from Trader Joe’s are two examples).

With a little experimenting, you’ll come up with your own, unique and tasty Simply Soup that you’ll be able to rely upon for quick and delicious weekly meals. Enjoy!