A well-Stocked Pantry: Part 2

picture of soup

Egg drop soup is light, easy to prepare and nourishing.

Is Your Cupboard Filled with Cans of Soup? OK. Kids love chicken noodle, and alphabet soup. Canned soups are easy to store, require no refrigeration and are simple  to prepare. However food that comes in a can tend to be more expensive, contain lots of salt, preservatives and hidden sugar. The nutritional value is questionable since we can’t tell if the food was canned at its peak ripeness.             Read more as we share  ways to make natural soup outside the can.


Why Serve Soup?  Some of the soup  bases, like miso. are good for the digestive system. Just like salad, soup is filling, satisfying, inexpensive and  easy to prepare if you follow some of our Tips N Tricks as shared in part 5. But first, here are some ingredients to have on hand to create cheap, simple,  healthy soups:


picture of spices

Our Spice Rack. Keep spices sealed tghtly in 2 oz. bottles.

Soup Base: such as home-made veggie or poultry stock, low salt V-8 Juice, Better Than Bouillon®, miso, water with spice mix

spice mix  Southwest, Mediterranean, Asian 5-spice, Creole, Herb Bouquet, etc,

Vegetables  you can use almost any frozen, fresh. or planned-overs like squash, celery, carrot, cabbage. potatoes, and sauteed onions

Protein  including diced meat or poultry, seafood, beans lentils

Flavorings  Shoyu (soy), Worcestershire sauce, Chili pepper,

Thickener: like mashed root veggies, corn starch, roux, agar

Pasta    Thick pasta  like spirals, wheels, macaroni. (mix with whole wheat varieties.)

Freeze-dried soup mix  Food Co-ops usually carry dry soup mixes in the bulk food department, Otherwise look for Bear Creek®  soup mix; A $3.49 cooks in 20-30 min and feeds 8.

How To Create Soup From A Base And Planned-overs

  1. picctue of soup

    Hearty soups can also be made in a slow cooker.

    Pour 6C diluted soup stock (or 6C water + 6 tsp Better Than Bullion® dissolved in hot water)  into a soup pot.

  2. Toss 2C veggies and 1 1/2 C cooked protein into the pot.
  3. Add a spice mix or flavorings as desired
  4. Bring to a slow boil then reduce heat and simmer for 25 minutes.
  5. Add thickener then herbs, leafy greens, cooked rice or cooked pasta as desired.
  6. Simmer 5 minutes to allow flavors to blend
  7. Remove from heat and rest for 5 min.
  8. Garnish and serve
Basic recipe  with different  ingredients from your pantry.

Basic recipe with different ingredients from your pantry.

TIP If your family works together to take inventory of your freezer, fridge and cupboards it can turn into a “treasure hunt,” by hiding special treats or a game to see how many meals can be assembled from your storehouse. Kids can calculate how much money is saved by  eliminating a grocery run then use the savings for a well-deserved night out or special night in.

 Visit other parts of the Pantry Series:

Pantry Series: Pt I Salad Makin’s

Pantry Series: Pt III Veggies & Fruit

Pantry Series: Pt IV Sauces, Condiments & Marinades

Pantry Series: Pt V Final Thoughts