Create a Soup

Directions

• 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 vegetable 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 minutes).

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

  1-2 Tbsp. fresh herbs

  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.

  Adapted from Utah State University Food Sense, https://extension.usu.edu/fscreate/ou-files/2020-22-staff/Create_Soup.pdf