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
Ingredients
- 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
Instructions
- 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.
Nutrition
Butternut Squash, Kale and Sausage Soup
Ingredients
- 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
Garnish
- 2 tsp olive oil
- 2 leaves sage finely minced
- 1/4 cup pumpkin seeds
- 1/2 green apple finely julienne
Instructions
- 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.
Nutrition
Mushroom, Broccoli and Quinoa Soup
Ingredients
- 1 10.5 oz can low fat condensed mushroom soup
- 1 can of water
- ½ can evaporated skim milk
- 2 cups finely chopped broccoli
- 1 tsp garlic powder
- 1 cup cooked quinoa
- 15 oz can no salt added cannellini beans
Garnish:
- 2 tsp extra virgin olive oil
- 4 slices of wheat baguette
- ¼ cup sharp cheddar cheese
- Parsley chopped
Instructions
- 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.
Nutrition
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.
Taruna Venkatachalam says
Could you do one for canned pumpkin soup too? I’ve got quite bad pumpkin soup from the store when I don’t have the time to make my own. Would love to spruce it up while complimenting the sweet of the pumpkin!
Abbey Sharp says
Thanks for the suggestion!
sara says
I take a can of lentil soup to which I add a can of French green beans (that I’ve drained and rinsed), garlic powder to taste
(approx. 1/4 t.), and heat. Pour into the soup bowls and top with a piece of toasted (stale) bread (or a small handful of croutons) and drizzle a little olive oil on top. Quick, easy and tastes good!
Abbey Sharp says
Sounds delish! Love that idea
Launa says
Can you do a recipe with Cream of chicken soup?
Abbey Sharp says
Great suggestion!
Jen says
My mother added cooked ground beef and string beans (or, peas) to Campbell’s vegetable soup. We all called it string bean junk. We would spoon the “stew” over rice or potatoes (usually fried potatoes but sometimes boiled potatoes or mashed potatoes). I now make it for my family and they all like it just as much as I do.
Abbey Sharp says
Mmm that sounds delicious! That’s awesome soup hack!
Jill Conyers says
This is a great idea for college food. I’m sending it to my son.
Abbey Sharp says
yes, thats a great point!
dixya @food, pleasure, and health says
i love these hacks! i am never satisfied with just a can of soup even when it says 2 servings.
Abbey Sharp says
ha me neither girl
Mariangelica @ Chasing Littles says
They look so good that i would never have guessed they came from a can to begin with! way to uplift the canned soup!!
Abbey Sharp says
for sure, thanks girl!
Chrissy says
Cool. It’s like a soup salad. The can soup is the lettuce and you just added all the fixings. Great hacks!
Abbey Sharp says
yes!! love that!
Cassandra says
Canned veggies and beans are great pantry staples for soups and chili. I think I always have stocks, beans and corn for throwing together soups
Abbey Sharp says
there you go, you’re all set!
Deborah @ Confessions of a mother runner says
I have not had canned soup in years bc mostly of the salt and I love to cook my own. I do really like the idea of adding in all the veggies!
Abbey Sharp says
yes, it actually helps you stretch the salt as well!
Jodi @ Create Kids Club says
It’s amazing what can be done to transform those canned soups! Your photos look beautiful!!
Abbey Sharp says
thank you Jodi
RFC says
The tomato and black bean soup looks amazing! And super vegetarian friendly. Two of my favorite foods 🙂
Abbey Sharp says
me too!
Caitlin says
I love this! I take canned veggie chili and make it into a heartier meal often. I keep frozen corn around, so I add that and frozen kale or spinach to soups a lot! Top with a little cheese and its good to go!
Abbey Sharp says
such a good idea!
Patrick says
This is awsome! I’ve been doing this for years but I really like your ideas! I Use use condensed French onion soup a lot, like in a sauce for Salisbury steak=yummy!
Abbey Sharp says
omg love it.
Liz @ I Heart Vegetables says
This is genius! I love doctoring up things like soup to make it into a “fancy” dinner! This recipe looks great!
Abbey Sharp says
yes, agreed!