1. 7 Steps to
Creating a Soup
Pinchin’ Pennie$ in the Kitchen
Created by:
Julie Garden-Robinson, Ph.D., R.D., L.R.D.
Food and Nutrition Specialist
Becky Berg, Program Assistant

2. 1. Choose One Fat
• Canola, sunflower, olive or other oil
• Butter or margarine

3. 2. Chop 1 Onion, Cook With Fat
• Rinse and chop one medium onion.
• Add to pot and cook over medium heat until
tender.

4. 3. Choose One Broth
• Chicken broth
• Beef broth
• Vegetable broth
• Diced tomatoes and 3 cups water
• Chicken, beef or vegetable bouillon or soup
base with added water or milk

5. 4. Choose One Protein
• Cooked or leftover chopped/diced
– Beef
– Chicken
– Ham
– Lean sausage
• Can or dry beans
– Pinto, kidney, navy, black

6. 5. Choose One Starch
• Diced potatoes
• Egg noodles, macaroni, pasta
• Rice
• Leftovers are a good option, too!

7. 6. Choose a Variety of Veggies
• Celery
• Green pepper
• Green beans
• Carrots
• Peas
• Corn
• Zucchini
• Squash
• Mushrooms
• Cauliflower
• Broccoli
• Cabbage

8. 7. Choose Some Seasonings
• Dried herbs
– Oregano
– Basil
– Cumin
– Chili powder
– Thyme
– Rosemary
– Parsley
• Bay leaf (remove before serving)
• Minced garlic

9. Menu Idea
• Black bean and corn soup
• Whole-grain bread or crackers
• Sliced apples
• Low-fat or fat-free
milk
Photo courtesy of Food Thinkers via Flickr.