Create a Soup

Create a soup from simple foods. Just choose an item from each category below and follow the directions. Be creative!

Stock pot with knife, fresh vegetables, meat and soup bowl.

Serves: 4

Serving size: 1 ¾ cups

Prep time: 15 minutes

Cook time: 35 minutes

Step 1 - Choose one fat and heat in large soup pot.

2 Tbsp. of oil (canola, olive, or vegetable), butter or margarine

Step 2 - Add 1 medium chopped onion and cook until tender.

Step 3 - Choose 3 cups of vegetables, chop and add to the pot.

Fresh, canned (drain first), or frozen -
celery, green pepper, green beans, carrots, peas, corn, zucchini, squash, mushrooms, cauliflower, broccoli, kale or cabbage

Step 4 - Choose one pound of protein and add to the pot. Drain and rinse canned ingredients.

Chop canned or fresh beef, chicken, ham or sausage
Canned beans such as black, pinto, kidney, navy or chickpeas.

Step 5 - Choose one starch and add to the pot.

3-4 cups diced potatoes
4 oz. uncooked egg noodles, pasta or barley
1/2 cup uncooked rice

Step 6 - Choose a broth.

1 can crushed or diced tomatoes and 3 cups water
4 cups water and chicken, beef, or vegtables bouillon
low-sodium chicken, beef or vegetable broth
4 cups low-fat milk and chicken bouillon
any combination of the above to make 4 cups

Step 7 - Add one or more dried seasonings (if using.)

1-2 tsp. dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, parsley, etc.)
1 bay leaf
minced garlic to taste
pepper to taste

Step 8 - Partially cover the pot and simmer until meat is cooked and starch and vegetables are tender (20-30 mintues).

Step 9 - Add fresh herbs (if using) and simmer another 5 minutes.

1-2 Tbsp. fresh herbs

Tips:

Freeze leftover vegetables, potato, etc. to add to soups, including chopped kale, corn from the cob in season. If buying canned vegetables, buy "no salt added."
Freeze leftover soup in containers and reheat for lunch.
Save and freeze liquid from cooked vegetables in ice cube trays or muffin tins, transfer to freezer bags, to use as broth.

Easy, Fun and Free Recipe Videos - Featuring ingredients commonly found in New Hampshire food pantries!

In just 2 minutes, UNH Extension's nutrition educators help you turn simple ingredients into delicious meals. Watch our YouTube video for making Create-a-Soup.



Author(s)

Sara Oberle
Nutrition Connections Teacher
Extension Program Mgr
Phone: (603) 749-2529
Office: Youth and Family, Taylor Hall, Durham, NH 03824