Improvised Pot of Soup

“Soup is a comfort food in many cultures. You may follow a specific recipe or look to your

pantry staples to create a delicious, nourishing meal. Here are some guidelines to help you get started. The possibilities are endless.



1. Start by heating up a little fat, such as canola oil or butter, and add a flavourful vegetable such as onions or leeks.

Adding favourite seasonings such as garlic, ginger or spices will make your soup even more

fragrant without too much added salt.

2. Stir in broth, tomato juice, or water.

3. Next, begin adding ingredients in the order of the longest cooking time (i.e. barley and

carrots) to the shortest (i.e. pasta and peas).

For a complete meal, include a source of protein (beans or pulses, meat, seafood, nut butter, Greek yogurt or tofu), a couple of veggies (fresh, frozen or canned) and a starch (pasta, squash, rice, other grains).

4. For a smoother texture, blend all of the ingredients.

5. For a richer flavour, add a spoonful of miso, or a splash of cream or yogurt.

6. Invite everyone to the table, ladle your soup into bowls, and top with fresh herbs, grated cheese, tortilla chips or croutons.”

References:

Karen Glesbrecht, RD & Irena Forbes, RD (https://www.dietitians.ca/DietitiansOfCanada/media/Documents/Resources/NM2021-Recipe-ebook-English_1.pdf?ext=.pdf)

Dietitians of Canada (https://www.dietitians.ca/getattachment/Advocacy/Toolkits-and-Resources/Resources-N-S/Nutrition-Month-2021-Activity-and-Ideas-Guide/NM2021-Activity-Guide-English.pdf.aspx?lang=en-CA)

Images from:

Food Tank (https://foodtank.com/news/2013/04/healthy-plates-around-the-world/)

The Institute for Family Health (https://institute.org/health-care/services/diabetes-care/healthyplates/)

Robin Asbell (https://www.welcometothetable.coop/food-lifestyle/cooking/traditional-asian-food-flavorful-healthful)

Brian Kennedy (https://www.cookinglight.com/food/recipe-finder/healthy-bowl-recipes)

Submitted by Alina Chen,

Dietetic Intern