Quick Soups from the Pantry

Quick Meals from the Pantry

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There’s nothing better for a light lunch on a cold day than a nice hot soup. We could, of course, prise open a can or tear open a sachet, but making our own soup can be just as quick, we can make it to our own taste, and we’ll know for sure what’s in it.

bowl of vegetable soupThe following recipes will take only a few minutes to make, are hearty and nutritious and can all be made from Pantry Essentials, with an emphasis on vegetables and/or milk to ensure their nutritional value. For several of them, I recommend starting with a liquid stock, either chicken or vegetable, for ease and nutrition, but you can, of course, substitute stock powder and water. All you need to start with is a small saucepan.

If you feel like something even more convenient, you can make up the same recipes in a mug in the microwave. See Quick and Healthy Snacks: Soup-in-a-Mug.

For more quick soups, see 6 Ways with Egg Soup.

If you feel like something more comforting for lunch, you could try Quick and Healthy Snacks: Macaroni and Cheese.

For more substantial soups, see Hot Soups from the Pantry or enter ‘soup’ into ‘Search’.

 

Recipes:

Quick Noodle Soup

Quick Rice Soup

Quick Cream of Chicken Soup

Quick Sweetcorn Soup

Quick Vegetable Soup

Quick Cream of Vegetable Soup

Quick Minestrone

Quick Tomato and Couscous Soup

Quick Mushroom and Spinach Soup

Quick Tomato Soup

Quick Pea Soup

Quick Chickpea Soup

Quick Chives and Potato Soup

 

Quick Noodle Soup

  • ½ cup instant noodles, crushed
  • 1–1 ½ cups chicken or vegetable stock
  • Flavourings (see below)

 

  1. Bring stock to the boil in a small saucepan
  2. Stir in flavours (see below) or flavours of your choice
  3. Add crushed noodles and simmer for 3 minutes

Varieties:

Flavour with any of the following combinations:

  • Dried onion, pepper and parsley
  • ½ tsp. tomato paste and a pinch of paprika
  • Garlic granules, ginger and coriander
  • ½ tsp. soy sauce, ginger and chilli
  • Mild curry powder

 

Quick Rice Soup

  • 1 single-serve microwave rice
  • 1–1 ½ cups chicken or vegetable stock
  • Pepper and parsley

 

  1. Microwave rice according to the instructions
  2. Meanwhile, bring stock to the boil in a small saucepan with pepper and parsley
  3. Stir in rice and simmer for 5 minutes

 

Quick Cream of Chicken Soup

  • 1 x 85gm can shredded chicken in water
  • ½ cup chicken stock
  • 2 tsp. cornflour
  • 2 tbsp. skim milk powder
  • Garlic granules, dried onion, pepper and oregano
  • Shredded Parmesan cheese

 

  1. Whisk cornflour and skim milk powder into cold stock with spices
  2. Place in a small saucepan and gently bring to the boil
  3. Stir in canned chicken and shredded Parmesan cheese to taste
  4. Simmer gently for 5 minutes

Variations:

  • substitute ½ cup chopped cooked chicken for the canned chicken
  • for a spicy soup, omit Parmesan cheese and add mild curry powder at Step 1

 

Quick Sweetcorn Soup

  • 1 x 125gm can corn kernels
  • Ginger, garlic granules, dried onion and pepper
  • 1 cup chicken or vegetable stock

 

  1. Place corn with the canning water in the small cup of a bullet blender and process until semi-puréed
  2. Place puréed corn in a small saucepan with an additional 2 tbsp. water, stock and spices
  3. Gently bring to the boil and simmer for 5 minutes

Variation: substitute 1/3 cup frozen corn kernels with 1 tbsp. cold water for the canned corn at Step 1, microwave on high for 2 minutes then allow to cool before processing

 

Quick Vegetable Soup

  • ¾ cup frozen mixed vegetables
  • 1 cup chicken or vegetable stock
  • 1–2 tsp. tomato paste
  • Dried onion, pepper and basil

 

  1. In a small saucepan, bring stock to the boil with tomato paste and spices
  2. Add vegetables and return to the boil
  3. Simmer for 5 minutes or until vegetables are cooked to your taste

 

Quick Cream of Vegetable Soup

  • ¾ cup (frozen) mixed vegetables (or see below)
  • 1 cup chicken or vegetable stock
  • 1 tbsp. skim milk powder
  • Dried onion, pepper and parsley
  • Shredded Parmesan cheese

 

  1. In a small saucepan, bring stock to the boil with spices
  2. Add vegetables and return to the boil
  3. Simmer until the vegetables are tender (approx. 10 minutes)
  4. Allow to cool to room temperature
  5. Transfer to a bullet blender and add Parmesan cheese to taste and skim milk powder
  6. Liquidise thoroughly
  7. Return to saucepan with an additional ¼ cup water and gently reheat

Variations:

  • for a lighter soup, omit skim milk powder
  • suitable for mushrooms, cauliflower, broccoli, carrot, pumpkin and sweet potato

 

Quick Minestrone

  • 1 x 125gm can four-bean-mix
  • 1 portion frozen spinach (optional)
  • 2 tsp. tomato paste
  • ½ tsp. chicken stock powder
  • ¼ cup instant noodles, crushed
  • Dried onion, pepper, basil, parsley

 

  1. Empty can of beans with water into the small cup of a bullet blender
  2. Add ¼ cup water (or more as required)
  3. Add stock powder, tomato paste and spices and liquidise thoroughly
  4. Transfer to a small saucepan with an additional ½ cup water
  5. Gently bring to the boil
  6. Drop in frozen spinach and simmer until thoroughly thawed (optional)
  7. Stir in crushed noodles and simmer for a further 3 minutes

 

Quick Tomato and Couscous Soup

  • 1–1 ½ cups chicken or vegetable stock
  • 3 tsp. tomato paste
  • 1 tsp. lemon juice
  • 1 portion frozen spinach
  • 1 tbsp. instant couscous
  • Mild curry powder, garlic granules, ginger and coriander

 

  1. In a small saucepan, bring stock to the boil with tomato paste, lemon juice and spices
  2. Add frozen spinach and simmer until thoroughly thawed
  3. Stir in couscous and simmer for a further 2 minutes

 

Quick Mushroom and Spinach Soup

  • 1–1½ cups chicken or vegetable stock
  • ¼ cup instant noodles, crushed
  • 1–2 portions frozen spinach
  • 1–2 mushrooms, chopped
  • 2–3 cherry tomatoes, chopped (optional)
  • Dried onion, pepper and parsley

 

  1. In a small saucepan, bring stock to the boil with spices
  2. Drop in frozen spinach and simmer until thoroughly thawed
  3. Add crushed noodles and chopped tomatoes (optional)
  4. Simmer for a further 3 minutes

Variation: substitute ½ cup chopped spinach leaves for the frozen spinach. Omit Step 2 and add at Step 3.

 

Quick Tomato Soup

  • ½ cup diced tomatoes
  • 2 tsp. tomato paste
  • 1 tsp. chicken stock powder
  • Garlic granules, pepper, basil, dried onion and chilli (optional)

 

  1. Place all ingredients in the small cup of a bullet blender and liquidise thoroughly
  2. Transfer to a small saucepan with an additional ½ cup water
  3. Gently bring to the boil and simmer for 5–10 minutes

 

Quick Pea Soup

  • 1 x 220gm can peas
  • 1 tsp. chicken stock powder
  • Garlic granules, pepper, parsley and dried onion

 

  1. Empty can of peas with water into the small cup of a bullet blender
  2. Add remaining ingredients and liquidise thoroughly
  3. Transfer to a small saucepan with an additional ½ cup water
  4. Gently bring to the boil and simmer for 5–10 minutes

 

Quick Chickpea Soup

  • 1 x 125gm can chickpeas
  • 1 tsp. tomato paste
  • 1 tsp. lemon juice
  • 1 tsp. chicken stock powder
  • Garlic granules, mild curry powder and coriander

 

  1. Empty can of chickpeas with water into the small cup of a bullet blender
  2. Add ¼ cup water (or more as required)
  3. Add remaining ingredients and liquidise thoroughly
  4. Transfer to a small saucepan with an additional ½ cup water
  5. Gently bring to the boil and simmer for 5–10 minutes

 

Quick Chives and Potato Soup

  • 2 tbsp. instant mashed potatoes
  • 1 tbsp. skim milk powder
  • 1 tbsp. shredded Parmesan cheese
  • 1 tsp. chicken stock powder
  • 1 tsp. chives
  • ¼ cup low-fat milk

 

  1. Mix all dry ingredients together in a saucepan
  2. Pour in 1 cup of boiling water while stirring vigorously
  3. Add milk and gently return to the boil
  4. Simmer for 5 minutes

Variation: omit chives, place 1 tbsp. diced bacon in cup, cover and microwave on high for 30 seconds and add during Step 3

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