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
If you want help customizing this soup formula to your needs, our registered dietitians can walk you through the best combinations.
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
This pairs well with our guide on healthy thanksgiving plate tips.
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.
For more ideas, explore our post on need to use up thanksgiving leftovers?.
Recipe adapted from from Utah State University Extension’s Food Sen$e Program
