Build your own soup recipe
Protein:
Choose one:
- 1 pound cooked lean ground beef, chicken, ham or turkey/chicken sausage
- 1 (16 ounce) can of low-sodium beans (pinto, kidney, black or white beans), drained and rinsed
- 1 pound low-fat soy crumbles
Broth or Base: – will need 4 cups (1 quart); select ONE
- 2 (16 ounce) cans low sodium vegetable, chicken or beef broth
- 4 cups water and low sodium vegetable, chicken or beef bouillon
- 1 can crushed on diced tomatoes and 3 cups water
1 Onion (peeled and chopped)
Vegetables (2–3 cups chopped)
- Broccoli
- Cabbage
- Carrots
- Cauliflower
- Celery
- Green Beans
- Green Pepper
- Kale
- Mushrooms
- Peas
- Spinach
- Squash
- Zucchini
Grain or Starchy Vegetable – select ONE
- 3–4 cups diced potatoes
- 2 (16 ounce) cans of beans (pinto, kidney, black or white beans), drained and rinsed
- 4 ounces uncooked chick pea pasta, or high protein pasta
- ½ cup uncooked brown rice
Seasonings – select one or more
- 1 tablespoon dried herbs (oregano, basil, cumin, thyme, rosemary or parsley)
- Bay leaf
- 4 tablespoons fresh herbs
- Minced garlic
- Salt and pepper to taste
Directions
- Select food(s) from each category above. Cook (chopped) onion in ¼ cup water or broth until slightly browned. Add vegetables and protein. Add remaining ingredients (except fresh herbs).
- Partially cover pot and simmer until grains and vegetables are tender (about 20–30 minutes). Add fresh herbs. Season with salt and pepper to taste. Simmer another 5 minutes.
- Strain meat, starch and vegetables; keep broth separate.
- Enjoy meat, starch and vegetables; Save the liquid to consume at least 30 minutes after eating protein.
Recipe adapted from from Utah State University Extension’s Food Sen$e Program
