Here’s how to have a quick cup of soup that won’t eat up your sodium limit for the day. Keep this mixture on hand at work for an easy lunch or take it on a camping trip—in fact, you can use it wherever boiling water is available.

　　

Ingredients

Serves 1; 1 cup per serving

　　

Chicken Soup to Go Mix

1/4 cup uncooked instant brown rice or 2 tablespoons uncooked whole-wheat couscous

　　1/4 cup no-salt-added mixed dried vegetables, such as carrots, tomatoes, green peas, and corn

　　1 1/2 teaspoons very low sodium chicken bouillon granules

　　1/2 teaspoon dried parsley, crumbled

　　1/2 teaspoon dried minced onion

　　1/8 teaspoon dried thyme, crumbled

　　1/8 teaspoon pepper

　　

Beef Soup to Go Mix

1/4 cup uncooked instant brown rice or 2 tablespoons uncooked whole-wheat couscous

　　1/4 cup no-salt-added mixed dried vegetables, such as carrots, tomatoes, green peas, and corn

　　1 1/2 teaspoons very low sodium beef bouillon granules

　　1 teaspoon dried shallots

　　1/2 teaspoon dried parsley, crumbled

　　1/8 teaspoon dried marjoram, crumbled

　　1/8 teaspoon pepper

　　1 cup boiling water

　　

Step 1

In a small airtight plastic bag or container, stir together all the ingredients for the chicken or beef soup mix.

　　

Step 2

To prepare the soup, put the dry mixture in a soup bowl. Pour in the boiling water. Stir. Let stand for 1 to 2 minutes, or until the rice is tender.

　　

Cook’s Tip

Step 3

Experiment with different dried vegetables (often located with the fresh produce in the grocery store) and no-salt-added herb or seasoning combinations. Keep a small bottle of toasted sesame oil handy and pour a few drops into the chicken soup for an Asian flavor (similar to that of egg drop soup).

　　

Cook’s Tip

Step 4

If you begin with new jars of herbs and bouillon granules, these soup mixtures will keep in an airtight container for up to a year. Be sure to keep them in a closed cabinet away from the light.

　　

Nutrition Information: (Chicken Soup)

Step 5

(Per serving)

　　

Step 6

Calories: 184

　　

Step 7

Total fat: 1.5g

　　

Step 8

Saturated: 0.0g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 0mg

　　

Step 13

Sodium: 46mg

　　

Step 14

Carbohydrates: 38g

　　

Step 15

Fiber: 3g

　　

Step 16

Sugars: 0g

　　

Step 17

Protein: 5g

　　

Step 18

Calcium: 43mg

　　

Step 19

Potassium: 1,196mg

　　

Dietary Exchanges

Step 20

1 1/2 starch

　　

Step 21

3 vegetable

　　

Nutrition Information: (Beef Soup)

Step 22

(Per serving)

　　

Step 23

Calories: 183

　　

Step 24

Total fat: 1.5g

　　

Step 25

Saturated: 0.0g

　　

Step 26

Trans: 0.0g

　　

Step 27

Polyunsaturated: 0.5g

　　

Step 28

Monounsaturated: 0.5g

　　

Step 29

Cholesterol: 0mg

　　

Step 30

Sodium: 53mg

　　

Step 31

Carbohydrates: 37g

　　

Step 32

Fiber: 3g

　　

Step 33

Sugars: 2g

　　

Step 34

Protein: 5g

　　

Step 35

Calcium: 42mg

　　

Step 36

Potassium: 1,146mg

　　

Dietary Exchanges

Step 37

1 1/2 starch

　　

Step 38

3 vegetable

　　American Heart Association Low-Salt Cookbook, 4th Edition