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:
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
Pour 6C diluted soup stock (or 6C water + 6 tsp Better Than Bullion® dissolved in hot water) into a soup pot.
- Toss 2C veggies and 1 1/2 C cooked protein into the pot.
- Add a spice mix or flavorings as desired
- Bring to a slow boil then reduce heat and simmer for 25 minutes.
- Add thickener then herbs, leafy greens, cooked rice or cooked pasta as desired.
- Simmer 5 minutes to allow flavors to blend
- Remove from heat and rest for 5 min.
- Garnish and serve
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: