Soups are an easy way to combine a variety of foods from at least 3 food groups. With a little bit of preparation, you will have an entire meal in a single pot!

Homemade soup is a great way to use leftover cooked grains, meats, beans, and veggies! 

Use the chart below to choose ingredients to make 4 servings of soup. When planning your soup, choose ingredients that are: 

• full of nutrients 
• limited in added sugars, saturated fat, and sodium
• from at least 3 food groups; always include a veggie

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Make sure the ingredients in green are on your WIC food list.

DIRECTIONS: 

If using meat as your protein food:

1. If necessary, cook grains following directions on package.
2. While grains are cooking, heat 1 tablespoon oil in a soup pot over medium-high heat. Sauté meat until lightly browned, about 5 minutes.
3. Add veggies. Reduce heat to medium and sauté for 5 minutes. If using canned or thawed frozen veggies, skip this step and add veggies during step 4.
4. Add liquid and bring to a boil. Reduce heat and simmer for 25-30 minutes or until meat is cooked through. Stir occasionally.
5. Add cooked grains during the last 5-7 minutes of cooking time.

If using canned beans or lentils as your protein food:

• Skip step 2 above. 
• Follow remaining steps, adding 1 tablespoon of oil in step 3. 
• Add beans in step 4. 
• Shorten cooking time to 15 minutes.

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TipS

• Add herbs and spices such as dried thyme, parsley, or ground cumin. Add a bit of heat with minced garlic, hot peppers, ginger, or citrus zest.
• Save Time. Double the recipe and save half of it. If you will not use it within 3 days, store in portion-sized containers. Freeze to enjoy later in the month!
• Learn how to make homemade veggie broth. Fresh vegetable peels and trimmings can be used to make delicious broth.