Nutrition-Wise Series: Whole Grain Upgrades for Hearty Meal Soup Mixes

Want to add fiber, texture, and staying power to your soups? Registered Dietitian Nutritionist Penny Clark shares simple tips for incorporating whole grains into Frontier Soups' Hearty Meal Soup Mixes.

Whole grains like barley, brown rice, oats, and farro are nutrient-dense additions to your soup pot. They support heart health, digestive wellness, and help keep you full longer. These ideas make it easy to bring more whole grains to the table with every bowl.

Easy Ways to Add Whole Grains

• Stir in pre-cooked grains during the final 5–10 minutes

• Try instant or quick-cooking varieties for convenience

• Serve soups with hearty whole grain bread or crackers

• Use whole grain swaps in recipe variations (e.g., oats instead of cream)

California Gold Rush White Bean Chili

• Serve with a side of whole grain cornbread or farro pilaf

Colorado Campfire Chicken Stew

• Skip the dumplings and serve with whole grain bread

Dakota Territory Beef Barley Bean Stew

• Barley is already included—a fiber-rich whole grain that thickens the soup naturally

Illinois Prairie Corn Chowder

• Stir in 1 cup quick oats during the last 10 minutes to thicken and boost fiber

Indiana Harvest Sausage Lentil Soup

• Serve with a slice of whole grain rye bread or brown rice crackers

Little Italy Wedding Soup

• Add 1/2 cup whole grain farro with broth (look for whole farro, not pearled)

• Serve with crusty whole grain baguette

Louisiana Backyard Cajun Gumbo

• Serve over brown rice or quinoa for a Southern-meets-Mediterranean twist

Michigan Ski Country Chili

• Add a scoop of cooked bulgur or sorghum for added texture

• Serve with a corn and whole wheat tortilla

Minnesota Heartland 11-Bean Soup

• Beans are a great source of plant-based protein and fiber

• Serve with whole grain rolls or multigrain toast

Nebraska Barnraising Split Pea Soup

• Pair with a thick slice of whole wheat or seeded bread

New York Corner Café Minestrone

• Serve over a spoonful of cooked farro or brown rice

Ohio Valley Vegetable Soup

• Add 1/2 cup cooked barley or brown rice in the final 10 minutes

Spiced & Sweet Butternut Squash and Lentil Soup

• Top with a scoop of cooked quinoa for protein and whole grain power

Texas Wrangler Black Bean Soup

• Stir in a scoop of brown rice or whole grain grits before blending

Vermont Farmhouse Apple Sausage and Bean Soup

• Serve with a side of whole grain crackers or add 1/2 cup cooked millet for a subtle, nutty flavor

Whole grains are an easy upgrade that turns any soup into a more balanced, filling meal. Share your favorite whole grain soups with us @frontiersoups using #WholeGrainSoupPower!