Nutrition Wise Recipe Variations for Homemade in Minutes Soup Mixes
Posted by Trisha Anderson on Aug 11th 2016
In honor of our 30th anniversary, we called in registered dietitian nutritionist, Penny Clark, to review and consult with us on our soup mix recipes. She first tackled our Homemade in Minutes mixes with the thought of boosting nutrition in your soup meals. Here are Penny's tips and variations which are also posted with each product information page.
Tips such as: add diced apricot to our Pacific Rim Gingered Carrot Soup mix, and many more!
For Hearty Meal Soups, see Nutrition Wise Recipe Variations for Hearty Meal Soup Mixes.
Homemade in Minutes Soup Mixes
Arizona Sunset Enchilada Soup Mix:
To boost vegetables, add 1 diced bell pepper and 1/2 cup diced onions with soup mix.
To go Vegetarian, replace chicken with one large, peeled and diced sweet potato (microwave whole for 5 minutes before cutting up) and then add with soup mix.
To give a Mediterranean twist, prepare with 12 ounces cod, shrimp, or mahi-mahi instead of chicken. Add fish or seafood in final 5 minutes of cooking time.
To cut saturated fat, prepare without cheese, and add sliced avocado as topping when serving, and substitute nonfat or low-fat, plain Greek yogurt for sour cream. For the Inventive Variations suggestion on the package and website, prepare with extra lean ground turkey.
To cut sodium, substitute for the salsa or enchilada sauce, 1 can no salt added, diced tomatoes plus 1/4 teaspoon cayenne pepper and/or 1 tablespoon lime juice, and prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Chicago Bistro French Onion Soup Mix:
To boost vegetables, add 1 1/2 cups chopped mushrooms and/or 1 cup chopped yellow squash in final 10 minutes of cooking.
To boost fruit, add 1 chopped apple with soup mix and prepare with 100% apple cider.
To cut saturated fat, prepare with 2 tablespoons vegetable oil and 1 tablespoon butter rather than 3 tablespoons butter to sauté onions. Skip the optional cheese topping, and top with a chopped green scallions or chopped chives. For the Inventive Variations suggestion on the package and website, prepare with 12 ounces extra lean ground beef stew meat.
To cut sodium, skip optional croutons, halve the amount and prepare with reduced sodium Worcestershire sauce, and prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Connecticut Cottage Chicken Noodle Soup Mix:
To boost vegetables, add a half box of frozen mixed vegetables in final 5 minutes of cooking time. To vary vegetables, add 1 cup finely, chopped leeks or parsnips with soup mix.
To boost whole grains, add 1/2 cup quick-cooking brown rice or 1/2 cup whole grain quinoa and 1 cup water with soup mix. Serve with crusty whole grain roll. For the Inventive Variations suggestion on the package and website, prepare with plain quick-cooking brown rice rather than white rice.
To go Vegetarian, prepare without chicken and substitute vegetable broth.
To cut saturated fat, remove any skin from chicken breast. For the Inventive Variations suggestion on the package and website, substitute 2 tablespoons vegetable oil for butter.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Florida Sunshine Red Pepper Corn Chowder Mix:
To boost vegetables, add 1 cup diced potato and/or cauliflower with soup mix. In final 10 minutes of cooking, add 1 cup diced red pepper and/or 1 cup diced celery.
To boost whole grains, add 1/2 cup quick-cooking brown rice or ½ cup whole grain quinoa, and 1 cup water with soup mix.
To give a Mediterranean twist, prepare with 12 ounces shrimp, scallops, or cut up salmon, cod or other fish and add during final 10 minutes of cooking time.
To cut saturated fat, puree 1 can plain, no salt added corn kernels until creamy and substitute for cream. Or mix 1/2 cup plain potato flakes (instant mashed potatoes) with 1/2 cup nonfat milk and substitute for cream. Use plain instant potato flakes with no sauce, no salt added or sugar added.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Idaho Outpost Potato Leek Soup Mix:
To boost vegetables, add 1 1/2 cups chopped fresh or frozen cauliflower, broccoli or asparagus in final 10 minutes of cooking.
To cut saturated fat, substitute 1 cup nonfat or low-fat milk for cream, and mash the potatoes during cooking to thicken the soup. Serve with dollop of nonfat or low-fat, plain Greek yogurt instead of sour cream. May also top with chopped chives. If using frozen hash browns, prepare with plain hash browns with no sauce. Also check that hash browns have no salt added or sugar added. For the Inventive Variations suggestions on the package and website, go for the Clam Chowder or Potato Cauliflower Soup variations rather than the variations with ham, bacon and blue cheese. For the Potato Cauliflower soup substitute low-fat, plain Greek yogurt for sour cream.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Kentucky Homestead Chicken and Rice Soup Mix:
To boost vegetables, add 1 cup chopped leeks with soup mix and/or add 1 cup chopped fresh green beans in final 5 minutes of cooking.
To boost whole grains, add 1/2 cup quick-cooking brown rice or 1/2 cup whole grain quinoa and 1 cup water with soup mix.
To cut saturated fat, remove any skin from chicken breast.
To cut sodium prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Little Schoolhouse Alphabet Soup Mix:
To boost vegetables, add a box of frozen mixed vegetables in final 5 minutes of cooking time, or add 1 1/2 cup fresh, chopped celery or carrots for the whole cooking time.
To boost whole grains, serve soup with whole grain crackers or whole wheat bread.
To cut saturated fat, remove any skin from chicken.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Midwest Weekend Cincinnati Chili Mix:
To boost vegetables, add 2 cups chopped, mixed red and green peppers and 1 cup chopped, fresh or frozen carrots when browning the meat.
To go Vegetarian, dice up one zucchini, one red pepper, one onion, and 8 oz. mushrooms to replace the ground beef, or substitute 16 ounces extra firm tofu (drained and crumbled) for ground beef.
To give a Mediterranean twist, top each serving with 1 tablespoon unsalted cashews.
To boost whole grains in the Inventive Variations suggestions on the package and website, serve Cincinnati-style in a bowl with whole wheat spaghetti and sprinkle with just a little bit of grated cheese, or serve chili barbecue beef-style in a soft whole grain bun sandwich, or make a Mexican mole sauce by leaving out the meat. Cover and simmer for 30 minutes. Serve as a sauce over chicken breasts with brown or wild rice.
To cut saturated fat, prepare with 1 pound extra lean ground beef, bison, or turkey, or go Vegetarian.
To cut sodium, prepare with no salt added tomato sauce.
To cut added sugar and sodium, halve the amount of barbecue sauce. To further cut added sugar, prepare with 1 teaspoon brown sugar instead of 1 tablespoon.
Mississippi Delta Tomato Basil Soup Mix:
To boost vegetables, add 1 1/2 cups chopped, fresh or frozen carrots or cauliflower with the soup mix. For creamy texture, add broth and mash vegetables into the soup as they cook (or use hand immersion blender to puree).
To boost whole grains, and to further thicken soup, add 1 cup quick oatmeal in final 10 minutes of cooking. Puree soup with hand immersion blender.
To give a Mediterranean twist, add 3/4 pound shrimp or cut up, firm white fish in final 5 minutes of cooking. For Inventive Variations suggestions on the package or website, garnish each serving with a dollop of nonfat, plain Greek yogurt or sliced avocados rather than crumbled feta, blue or Parmesan cheese.
To cut saturated fat, substitute low-fat buttermilk for cream.
To cut sodium, prepare with no salt added tomato puree and low sodium broth. To cut sodium further, substitute water for half of the broth.
To cut added sugar, prepare with 1 tablespoon instead of 2 tablespoons brown sugar.
New Orleans Style Jambalaya Mix:
To boost vegetables, add 1 cup fresh or frozen chopped okra and 1 cup sliced rounds of fresh carrots with soup mix.
To boost whole grains, add 1/2 cup quick-cooking brown rice and 1 cup water.
To cut saturated fat and sodium, substitute for ham either 6 ounces boneless, skinless chicken breast or fresh, lean pork (uncured, not smoked), or add an additional 6 ounces baby shrimp.
To cut sodium, prepare with no salt added canned tomatoes with garlic or green chilis, or prepare with no salt added canned tomatoes and add 3 cloves minced garlic or 1 small fresh finely chopped, serrano chili pepper. Prepare with low sodium broth (rather than clam juice). To cut sodium further, substitute water for half of the broth.
Oregon Lakes Wild Rice and Mushroom Soup Mix:
To boost vegetables, add 1 1/2 cup fresh or frozen, finely chopped broccoli, snap peas, asparagus, or Brussel Sprouts in final 5 minutes of cooking time.
To go Vegetarian, substitute 2 cups chopped mushrooms, or cubed fresh or frozen butternut squash for the chicken.
To give a Mediterranean twist, substitute 12 ounces scallops or shrimp for chicken and add during final 5 minutes of cooking time.
To cut saturated fat, skip the optional cream and add 1-2 cups additional broth. For the Inventive Variations suggestion on the website and package, also omit the cream.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Pacific Rim Gingered Carrot Soup Mix:
To boost vegetables, add 1 cup diced leeks and/or 1 diced sweet potato with carrots.
To give a Mediterranean twist, add 1/4 cup unsalted, no added sugar, creamy cashew butter or peanut butter with soup mix.
To cut saturated fat, substitute lite coconut milk for coconut milk, or omit coconut milk for a simple pureed soup.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Pennsylvania Woodlands Mushroom Barley Soup Mix:
To boost vegetables, add 1 cup additional mushrooms and 1/2 cup each sliced celery and carrots when sautéing mushrooms in first step of the recipe. Or to vary vegetables, along with the additional cup of mushrooms try adding 1 cup chopped bok choy or frozen green lima beans.
To boost whole grains, add 1/2 cup whole grain quinoa with soup mix and an additional cup of water.
To give a Mediterranean twist, in final 5 minutes of cooking time add 12 ounces cut up salmon or firm white fish as substitute for optional ground beef.
To cut saturated fat, prepare with 1 tablespoon vegetable oil and 1 tablespoon butter rather than 2 tablespoons butter to sauté vegetables. Skip optional ground beef or prepare with extra lean ground beef. For the Inventive Variations suggestion on the website and package, prepare with 1 lb. extra lean ground beef or turkey rather than veal or pork blend.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
San Francisco Thai Golden Peanut Soup Mix:
To boost vegetables, add one 14 ounce can no salt added, fire-roasted tomatoes and/or 1 cup chopped snow peas or bean sprouts in final 5 minutes of cooking time.
To give a Mediterranean or Thai twist, add 1lb scallops or shrimp and add during final 5 minutes of cooking time. Garnish each serving with fresh cilantro. (See Optional recipe addition on the package or website.)
To cut sodium and sugar, prepare with low sodium and reduced sugar, creamy peanut butter, or prepare with no salt or sugar added, creamy peanut butter.
To cut sodium prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
South of the Border Tortilla Soup Mix:
To boost vegetables, add one 14 ounce can no salt added, fire-roasted tomatoes and add 1 cup fresh chopped bell peppers with soup mix.
To boost fruit, cut up 1 mango and add in final 5 minutes of cooking time.
To go Vegetarian, substitute for chicken 2 chopped chayote squash (the “seed” inside is edible) or 1 large diced sweet potato (microwave before cutting up for 5 minutes).
To give a Mediterranean twist, substitute 1 pound shrimp for chicken (see Inventive Variations suggestion on the package and website).
To cut sodium, substitute 1 can no salt added, roasted or diced tomatoes plus 1/4 teaspoon cayenne pepper for salsa, and top with fresh chopped cilantro, diced avocado or thin slices of fresh lime rather than tortilla chips (see Inventive Variations suggestion on the package and website). Prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
Virginia Blue Ridge Broccoli Cheddar Soup Mix:
To boost vegetables, add 2 cups fresh or frozen, chopped broccoli, cauliflower, or baby spinach. Blend vegetables in food processor with 1 cup broth before adding to soup, and then add with remaining 4 cups broth to soup. Or add vegetables to broth and use hand immersion blender to puree in soup pot.
To cut saturated fat, prepare with 1 cup nonfat or low-fat milk blended with 1 avocado and substitute for cream and cheddar cheese. Stir in following Step 4 recipe directions. For Inventive Variations suggestion on the package and website, serve with topping of diced cucumber and a dollop low-fat, plain Greek yogurt rather than sour cream.
To cut sodium, prepare with low sodium broth. To cut sodium further, substitute water for half of the broth.
West Coast Kale and Quinoa Vegetable Soup Mix:
To boost vegetables, add 1 box of frozen peas or 2 cups fresh, shredded Brussel sprouts in final 10 minutes of cooking time.
To further boost whole grains, serve soup with crusty whole grain bread.
To give a Mediterranean twist, top each serving with 1 tablespoon chopped, unsalted walnuts.
To cut sodium, prepare with no salt added, canned diced tomatoes and low sodium broth. To cut sodium further, substitute water for half of the broth.
Wyoming Fireside Beef Goulash Mix:
To boost vegetables, add 1 cup chopped onion and brown with ground beef, and add an extra can no salt added tomatoes and 1 cup chopped celery for final 20 minutes.
To boost whole grains in the Inventive Variations suggestion on the package and website, prepare with whole wheat wide egg noodles.
To go Vegetarian, substitute 1 pound fresh sliced mushrooms for the ground beef.
To cut saturated fat, prepare with extra lean ground beef, bison or turkey, or go Vegetarian. Also substitute nonfat, plain Greek yogurt for sour cream to finish when serving.
To cut sodium, prepare with no salt added, canned diced tomatoes and add 1 small fresh finely chopped, serrano chili pepper, and prepare with low sodium broth. To cut sodium further, substitute water for half of the broth and use reduced sodium Worcestershire sauce.