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Soup to Go

Here’s how to have a quick cup of soup that won’t eat up your sodium limit for the day. Keep this mixture on hand at work for an easy lunch or take it on a camping trip—in fact, you can use it wherever boiling water is available.

Recipe information

  • Yield

    Serves 1; 1 cup per serving

Ingredients

Chicken Soup to Go Mix

1/4 cup uncooked instant brown rice or 2 tablespoons uncooked whole-wheat couscous
1/4 cup no-salt-added mixed dried vegetables, such as carrots, tomatoes, green peas, and corn
1 1/2 teaspoons very low sodium chicken bouillon granules
1/2 teaspoon dried parsley, crumbled
1/2 teaspoon dried minced onion
1/8 teaspoon dried thyme, crumbled
1/8 teaspoon pepper

Beef Soup to Go Mix

1/4 cup uncooked instant brown rice or 2 tablespoons uncooked whole-wheat couscous
1/4 cup no-salt-added mixed dried vegetables, such as carrots, tomatoes, green peas, and corn
1 1/2 teaspoons very low sodium beef bouillon granules
1 teaspoon dried shallots
1/2 teaspoon dried parsley, crumbled
1/8 teaspoon dried marjoram, crumbled
1/8 teaspoon pepper
1 cup boiling water

Preparation

  1. Step 1

    In a small airtight plastic bag or container, stir together all the ingredients for the chicken or beef soup mix.

    Step 2

    To prepare the soup, put the dry mixture in a soup bowl. Pour in the boiling water. Stir. Let stand for 1 to 2 minutes, or until the rice is tender.

  2. Cook’s Tip

    Step 3

    Experiment with different dried vegetables (often located with the fresh produce in the grocery store) and no-salt-added herb or seasoning combinations. Keep a small bottle of toasted sesame oil handy and pour a few drops into the chicken soup for an Asian flavor (similar to that of egg drop soup).

  3. Cook’s Tip

    Step 4

    If you begin with new jars of herbs and bouillon granules, these soup mixtures will keep in an airtight container for up to a year. Be sure to keep them in a closed cabinet away from the light.

  4. Nutrition Information: (Chicken Soup)

    Step 5

    (Per serving)

    Step 6

    Calories: 184

    Step 7

    Total fat: 1.5g

    Step 8

    Saturated: 0.0g

    Step 9

    Trans: 0.0g

    Step 10

    Polyunsaturated: 0.5g

    Step 11

    Monounsaturated: 0.5g

    Step 12

    Cholesterol: 0mg

    Step 13

    Sodium: 46mg

    Step 14

    Carbohydrates: 38g

    Step 15

    Fiber: 3g

    Step 16

    Sugars: 0g

    Step 17

    Protein: 5g

    Step 18

    Calcium: 43mg

    Step 19

    Potassium: 1,196mg

  5. Dietary Exchanges

    Step 20

    1 1/2 starch

    Step 21

    3 vegetable

  6. Nutrition Information: (Beef Soup)

    Step 22

    (Per serving)

    Step 23

    Calories: 183

    Step 24

    Total fat: 1.5g

    Step 25

    Saturated: 0.0g

    Step 26

    Trans: 0.0g

    Step 27

    Polyunsaturated: 0.5g

    Step 28

    Monounsaturated: 0.5g

    Step 29

    Cholesterol: 0mg

    Step 30

    Sodium: 53mg

    Step 31

    Carbohydrates: 37g

    Step 32

    Fiber: 3g

    Step 33

    Sugars: 2g

    Step 34

    Protein: 5g

    Step 35

    Calcium: 42mg

    Step 36

    Potassium: 1,146mg

  7. Dietary Exchanges

    Step 37

    1 1/2 starch

    Step 38

    3 vegetable

American Heart Association Low-Salt Cookbook, 4th Edition
TagsSoupSoup/StewCouscousPastaRiceRice & GrainsMainLunchNut FreeGluten FreeDairy FreeMake AheadEasyNo-CookCookbooks
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