Next time you’re in the mood for comfort food but don’t want to spend hours at the stove, try one of these super quick and tasty Mason jar soups.
These recipes were featured on Episode 2 of the SilverSneakers Show and are brought to you with love from SilverSneakers Master Trainer Sharlyn.
What’s better than a warm, flavor-packed soup to keep you cozy on a cold day? The fact that you can whip up this meal in minutes. These recipes are simple, tasty and full of protein and fiber. The best part? There’s no real cooking. Enjoy!
Tips from Sharlyn (the chef):
- Liquid ingredients go first. (For example: Vegetable base, tomato paste, soy sauce, almond butter, etc.) and then it’s time to spice things up to your taste.
- Then, add the hearty ingredients like beans, grains, cooked chicken, frozen vegetables and noodles. You can finish off with more delicate herbs like cilantro, dill and parsley.
- You won’t actually cook the soups. Use pre-cooked ingredients such as cooked meats, al-dente noodles, frozen vegetables, and whatever else you want to add.
- Remove your ingredient-packed jars from the refrigerator and let sit for at least 15 minutes before adding hot water.
- Use oven mitts or hot pads when handling the jars filled with boiling water.
- All prepared soups should be refrigerated until they are ready to eat.
- Don’t forget! These ingredients are perishable. Sharlyn’s rule of thumb: Soups with meat = 1-2 days. All-veggie soups = Up to 5 days.
Coconut Curry Soup
- 2 tbsp. coconut milk
- 1-2 tsp. low-sodium soy sauce, tamari or coconut amino
- 2 -3 tsp. red curry paste
- 1 tsp. vegetable base, paste
- 1 tbsp. almond or peanut butter
- ½ tsp. ginger, peeled and freshly grated OR 1/8 tsp. powdered ginger
- ½ cup tofu, cut into small cubes
- 2 oz. rice vermicelli noodles, uncooked
- 2-3 tbsp. Bok choy, finely chopped
- 1 – 2 tbsp. cilantro, chopped
- 1 green onion, chopped
- ½ lime – squeeze lime juice on top of soup to taste once it’s ready to eat
Vegetable Minestrone Soup
- 1-1/2 tsp. vegetable base, paste
- 1 tbsp. tomato paste
- ½ tsp. dried oregano
- ½ tsp. dried basil
- ½ cup frozen vegetables – peas and carrots or chef’s choice
- ½ cup canned cannellini beans, rinsed and drained
- 1 cup pasta, cooked al dente (lentil pasta is a great alternative)
- 1 tbsp. fresh parsley
- Salt and pepper to taste
Chicken Rice Soup
- 1-2 tsp. chicken or vegetable base, paste
- ½ cup cooked chicken, shredded or chopped
- ½ cup cooked quinoa or brown rice
- ½ cup frozen peas and carrots
- fresh dill or rosemary to taste
- 1 tsp. parsley
- Salt and pepper to taste
Place the ingredients for each recipe into a 32-oz. Mason jar (you’ll need one jar per recipe) and store your jars in the refrigerator. When you’re ready to eat, take the jar(s) out of the refrigerator and let sit for at least 15 minutes to avoid any glass breaking when adding hot water. Then, carefully pour boiling water into your jar, covering the ingredients, then place lid firmly back on jar.
Let your Mason jar sit and stew for 5 – 8 minutes. Using oven mitts or hot pads (make sure the lid is sealed correctly), give the jar a good shake to mix the ingredients. Or, use a long spoon and stir thoroughly.
And that’s it! Enjoy straight from the jar or pour into a large bowl.
These recipes makes 2 hearty servings or 4 small appetizer servings.