These three canned soup hacks teach you can to transform canned soup into a meal using tomato soup, butternut squash soup and mushroom soup.
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There really is nothing like a good hearty bowl of homemade soup on a cold day, but when time is short (which let’s be honest, it always is), canned soup from the pantry stash is our BFF.
My issue with canned soup is that a) it’s often loaded with salt and b) there isn’t often any fibre or protein to keep you full. I mean, I can (and often do) eat an entire can and I’m still ready to eat a massive sandwich or salad afterwards.
Well, whether you’re a fan of canned soup as is, or think it’s one of the most grotesque inventions of the ‘50s, I have found a way to make it better.
Canned Soup Hacks – How to Transform Canned Soup into a Meal
I have found a way to make mine even better by “beefing up” my canned soup with lots of delicious add-ins to make them more nutritious, more satiating, more gourmet and ultimately, more like a full meal.
The first canned soup hack is with tomato soup. I make it into a chili like consistency by adding in some diced tomatoes, black beans, bell peppers, zucchini, corn, and spices. Garnish with avocado, yogurt and cilantro and tuck into a hearty soup! The result means an extra 13 grams of fibre and 15 grams of protein compared with the basic tomato soup canned soup.
The next canned soup hack is with butternut squash soup. I like to add in leftover cooked turkey sausage, kale, frozen butternut squash, and cooked wild rice. Top it off with some toasted pumpkin seeds, sage and shredded apple and enjoy. The result is an extra 3 grams of fibre and 16 grams of protein compared with the original canned soup.
The last canned soup hack is with cream of mushroom soup. First, can I just say, canned mushroom soup it’s pretty horrifying when it plops out of that can (even though, I’ll admit, it tastes pretty good- hey, don’t judge). This one scared me a bit at first, but I quickly rose to the challenge to make it great. I add in some evaporated skim milk that’s low in fat, but super creamy, plus broccoli, cooked quinoa and white beans. Top it off with some cheddar toast and enjoy! The upgraded version packs an extra 8 grams of fibre and 13 grams of protein compared with the original canned soup.
The reality is, these aren’t really “recipes” so much as they are “inspiration” for you to take your canned soup to the next level. You can add in whatever random bits of protein, whole grains and veggies you have on hand – the sky is literally the limit with these!
What’s your favourite canned soup flavour?
Have you ever tried to turn your canned soup into a meal? What did you add?
Leave me a comment below with your favourite flavours and I’ll turn them into a hearty meal!
Tomato & Black Bean Soup
- 1 can condensed tomato soup
- 1/2 cup water
- 28 oz can of diced tomatoes drained
- 1 orange pepper
- 1 zucchini
- 1-2 tsp garlic powder
- 2 tsp chili powder
- 1/2 tsp cumin
- 2 15 oz cans no salt added black beans drained and rinsed
- 2/3 cup frozen corn
- Plain Greek yogurt for garnish
- Avocado for garnish
- Cilantro for garnish
- In a medium saucepan, heat the tomato soup, water and diced tomatoes until hot. Then add in the bell pepper, zucchini, garlic powder, chilli powder and cumin and simmer for 15 minutes, until it begins to thicken. Then add the beans, and corn, and stir until warmed through and the vegetables are tender.
- Garnish with Greek yogurt, avocado and cilantro.
Butternut Squash, Kale and Sausage Soup
- 2 cans/boxes (1000ml total of ready to eat butternut squash soup)
- 4 cups finely chopped kale leaves
- 2 cups frozen butternut squash cubes
- 2 cups cooked wild rice not black wild rice
- 3 lean turkey sausages ~300g/12oz total, casing removed, crumbled and cooked
- 2 tsp olive oil
- 2 leaves sage finely minced
- 1/4 cup pumpkin seeds
- 1/2 green apple finely julienne
- In a medium saucepot, add the soup and heat over medium until hot. Add in the kale and cook for 5-10 minutes until softened, then add in the cooked rice and sausages and cook until warmed through and the kale is tender, about another 5-10 minutes. Set aside.
- Meanwhile, heat the oil in a saucepan and add in the pumpkin seeds and sage. Cook until golden.
- Divide the soup between four bowls and top with the seeds, sage and shredded apple.
Mushroom, Broccoli and Quinoa Soup
- 2 tsp extra virgin olive oil
- 4 slices of wheat baguette
- ¼ cup sharp cheddar cheese
- Parsley chopped
- Preheat oven to 400 F and prepare a lined or greased baking sheet.
- In a medium saucepot, add the condensed mushroom soup, water and skim milk and heat on medium until hot.
- Add in the broccoli and garlic powder, and cook until slightly softened, about 6 minutes. Add the cooked quinoa and cannellini beans and cook until hot.
- Meanwhile, brush the baguette slices with the olive oil and bake until golden brown. Top with the cheddar cheese and bake again until the cheese melts, about 2 minutes.
- Divide the soup between four bowls and top with the cheese toast and parsley.
Updated on May 9th, 2017
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.