Soup mixes typically combine an array of dried lentils, split peas, barley, and other grains. Some mixes might also include dehydrated vegetables like carrots, onions, or celery. It’s a convenient blend that offers a shortcut to achieving a multi-dimensional taste in soups, stews, and other dishes, while also packing a nutritious punch.
Nutritional Information (per 100g dry, averages as actual values can vary based on ingredients):
- Calories: ~345 kcal
- Protein: ~20g
- Carbohydrates: ~60g
- Sugars: ~4g
- Fat: ~1.5g
- Dietary Fiber: ~18g
- Iron: ~5mg
- Potassium: ~650mg
Ingredients:
- Various dried legumes (lentils, split peas, etc.)
- Grains (barley, rice, etc.)
- Optionally, dehydrated vegetables
How to Use:
- Soaking: Depending on the mix, soaking might be required, especially for larger beans or grains.
- Boiling: Rinse and boil until all components are tender. Cooking time can vary based on the ingredients.
- Soups & Stews: Ideal for making thick, hearty dishes.
- Slow Cooking: Suitable for slow-cooked dishes to extract maximum flavor.
Recipe Idea – Hearty Vegetable Soup: Ingredients:
- 1 cup soup mix, rinsed
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 4 cups vegetable broth
- 2 tbsp olive oil
- 2 tsp dried thyme
- Salt and pepper to taste
Instructions:
- In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery, sautéing until softened.
- Add the rinsed soup mix, dried thyme, and vegetable broth.
- Bring to a boil, then reduce heat to low and simmer until all components of the soup mix are tender, usually 1-2 hours based on the mix.
- Season with salt and pepper to taste.
- Serve hot, optionally garnished with fresh parsley or a dollop of yogurt.
Diets it fits into:
- Gluten-Free (ensure barley or other gluten-containing grains aren’t included)
- Vegan (if prepared with vegetable broth)
- Vegetarian
- High-Fiber
- High-Protein
Note: A soup mix is not only a time-saver but also a fantastic way to enjoy a variety of grains and legumes in a single dish. It offers an array of nutrients and is especially beneficial for those seeking a fiber and protein boost in their meals. Always check the specific ingredients in the mix, especially if following a particular diet.
