Recipes

Healthy Instant Soup: A Quick Lunch Idea

I stumbled upon the idea of a healthy instant soup one day while browsing Pinterest. (I you’re a Pinterest junkie like me, follow my account, to connect and check out my links to recipes, healthy living, crafts, organization, etc.). The post I found was a gluten-free vegan recipe, which was adapted from another omnivore version.

Healthy Instant Soup #vegan #glutenfree | DeniseMassieRHN.ca

I adore soups and loved the concept of having something easily portable that only required the addition of hot water instead of needing to be warmed up or stored in a thermos. At work I have access to both a kettle and a hot water spout from the coffee machine.

My first experiment followed the recipe exactly, but I found the result was missing something, so I started tweaking it. I also began to adapt it to ingredients I had in my fridge or pantry.

You can use whatever jar you have, provided it has a wide opening,  holds about 500mL (2 cups) or more, and has a secure lid. I’ve got a large (my husband would say ‘excessive’) collection of mason jars and I prefer to use a 500 mL wide mouth straight-sided jar.

My favourite vegetable base is Better Than Bouillon. It’s vegan, organic, free of MSG and other nasties, and it tastes incredible. I’ve tried many other bouillons and broths, but this is far and away my favourite. One jar makes 41 servings, so don’t be afraid of the price. It doesn’t appear to contain gluten, but it doesn’t say “gluten free”. So if you are celiac, you can’t find BTB, or would prefer to be in control of all the ingredients, you can use the vegetable bouillon recipe from the inspiration post. I found it missed a little umami compared to BTB, so be sure to include the tamari or coconut aminos.

The original recipes called for 1 nest of rice vermicelli. I found that there wasn’t enough room for a whole nest on top of all my delicious veggies, so I broke a nest in half instead. You could also use 1/2 cup partially boiled gluten-free pasta of your choice, or even cooked rice or quinoa. Give it a try and let me know how it turns out!

Healthy Instant Soup #vegan #glutenfree
Ready to eat

You can make a bunch of these jars (e.g. 4-5 at a time) or just as needed. Once you’ve assembled this once or twice, you’ll get quick at it and can throw your instant soup together in about 5 minutes. Refrigerate it or bring it for lunch. When you’re ready to eat, fill the jar with boiling or very hot water and cover. Shake, wait, and enjoy!

I can see endless variations to this basic recipe using different herbs and spices to vary the flavours.

How have you customized this recipe? What are your favourite combos? Tell me below, I’d love to hear about your creations!

Print Recipe

Healthy Instant Soup

Feel free to customize to your taste. I love fresh ginger, but if you’d prefer cilantro or basil, go for it! The only limitation is the space in your jar.

For the Homemade Vegetable Bouillon Recipe, see here: http://glutenfreeonashoestring.com/gluten-free-instant-noodle-cups/

Course: Soup | Cuisine: Vegan

Prep Time: 5 min | Cook Time: 5 min | Total Time: 10 min

Serves: 1

Ingredients

Vegetables

  • 12 cup chopped greens spinach, lettuce, chard, etc.
  • 14 cup chopped or shredded vegetable carrot, zucchini, sweet pepper, mushroom
  • 2 chopped green onions
  • 12 tsp minced fresh ginger (optional)

Protein

  • 12 cup chopped tofu or tempeh or cooked or canned beans

Soup Base

  • 2 tsp Better Than Bouillon Vegetable or 1 Tbsp Homemade Vegetable Bouillon + 1 tsp organic tamari or coconut aminos
  • 12 Tbsp miso paste

Noodles

  • 12 nest rice vermicelli or 1/2 cup partially cooked gluten-free past, or cooked rice or quinoa

Directions

  1. Place the ingredients in the jar in the order written, pressing down as necessary.
  2. Close lid tightly and refrigerate until ready to use.
  3. To hydrate: remove lid, fill jar with boiling or very hot water to within 1/2-inch of rim, close, give it a shake, and wait 3-5 minutes.
  4. Enjoy!

6 thoughts on “Healthy Instant Soup: A Quick Lunch Idea

  1. OMG this is brilliant. I travel a lot so as much as I hate packaged meals I basically have to bring them with me since my flights never have good vegan options. I’m gonna try this instead, though. Thanks so much for sharing!

    Like

  2. Denise, this recipe excites me! This is now going to be a simple go-to for lunches and snacks. And I love anything that travels in a mason jar!

    Like

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