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.