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7 Steps to
Creating a Soup
Pinchin’ Pennie$ in the Kitchen
Created by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistBecky Berg, Program Assistant
1. Choose One Fat• Canola, sunflower, olive or other oil
• Butter or margarine
2. Chop 1 Onion, Cook With Fat
• Rinse and chop one medium onion.
• Add to pot and cook over medium heat until tender.
3. Choose One Broth• Chicken broth• Beef broth• Vegetable broth• Diced tomatoes and 3 cups water• Chicken, beef or vegetable bouillon or soup
base with added water or milk
4. Choose One Protein
• Cooked or leftover chopped/diced– Beef– Chicken– Ham– Lean sausage
• Can or dry beans – Pinto, kidney, navy, black
5. Choose One Starch
• Diced potatoes• Egg noodles, macaroni, pasta • Rice • Leftovers are a good option, too!
6. Choose a Variety of Veggies• Celery• Green pepper• Green beans• Carrots• Peas• Corn
• Zucchini• Squash• Mushrooms• Cauliflower• Broccoli• Cabbage
7. Choose Some Seasonings• Dried herbs– Oregano– Basil– Cumin– Chili powder– Thyme– Rosemary– Parsley
• Bay leaf (remove before serving) • Minced garlic
Menu Idea
• Black bean and corn soup• Whole-grain bread or crackers• Sliced apples• Low-fat or fat-free milk
Photo courtesy of Food Thinkers via Flickr.
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