Soup

Create your own soup! Choose the specified amount from each category and follow the directions below. Each pot of soup serves four adults.

VEGETABLES	PROTEIN	GRAIN	BROTH/BASE
1 onion (chopped) AND 2-3 cups (chopped) of the following vegetables (fresh, frozen, or canned)	1 of the following 2 cups cooked beans (or canned, drained and rinsed) 1-pound lean meat 1 cup cheese	1 of the following 4 ounces whole grain noodles or pasta 1/2 cup uncooked grain	4 Cups Total Vegetable, beef or chicken broth or broth made from bouillon 1 15-ounce can crushed tomatoes and 2 cups water
Broccoli Carrots Cauliflower Celery Corn Green beans Green peppers Mushrooms Peas Potatoes Winter squash Zucchini	Black beans Cheddar cheese Chickpeas Cooked chicken Cooked ground beef Cooked turkey Cooked ham Kidney beans Lentils (uncooked) Pinto beans Split peas (uncooked) White beans	Whole grain egg noodles Small whole grain pasta shapes Barley Brown rice Bulgur	SEASONINGS 2-3 teaspoons dried herbs 2-4 Tablespoons fresh herbs, such as Basil Bay leaf (remove after cooking) Chili powder Cumin Minced garlic Oregano Rosemary Salt (no more than 1/4 teaspoon) Thyme

VEGETABLES

PROTEIN

GRAIN

BROTH/BASE

1 onion (chopped)

AND

2-3 cups (chopped) of the following vegetables (fresh, frozen, or canned)

1 of the following

2 cups cooked beans (or canned, drained and rinsed)
1-pound lean meat
1 cup cheese

1 of the following

4 ounces whole grain noodles or pasta
1/2 cup uncooked grain

4 Cups Total

Vegetable, beef or chicken broth or broth made from bouillon
1 15-ounce can crushed tomatoes and 2 cups water

Broccoli
Carrots
Cauliflower
Celery
Corn
Green beans
Green peppers
Mushrooms
Peas
Potatoes
Winter squash
Zucchini

Black beans
Cheddar cheese
Chickpeas
Cooked chicken
Cooked ground beef
Cooked turkey
Cooked ham
Kidney beans
Lentils (uncooked)
Pinto beans
Split peas (uncooked)
White beans

Whole grain egg noodles
Small whole grain pasta shapes
Barley
Brown rice
Bulgur

SEASONINGS

2-3 teaspoons dried herbs
2-4 Tablespoons fresh herbs, such as
- Basil
- Bay leaf (remove after cooking)
- Chili powder
- Cumin
- Minced garlic
- Oregano
- Rosemary
- Salt (no more than 1/4 teaspoon)
- Thyme

Directions: In a large pot, cook onion 1/4 cup water or broth until slightly browned. Add vegetables and protein. Brown or cook protein as needed. Add remaining ingredients (except fresh herbs). Partially cover pot and simmer until meat is thoroughly cooked and the grain and vegetables are tender (about 20-30 minutes). Add fresh herbs. Season with salt and pepper to taste. Simmer another five minutes. Serve.