Cheap Soup Recipes: Five Filling Soups From Pantry Staples

Cheap soup recipes are one of the best friends a tight grocery budget can have. A pot of soup turns a few low-cost staples into several warm, filling meals, and most soups freeze beautifully.

At Friendship House in Brantford, we know how far a pot of soup can stretch. These five recipes use simple pantry staples, the kind many families keep in the cupboard or bring home from a food bank, and need nothing more than one big pot.

The basic formula for any cheap soup

Almost every budget soup follows the same simple pattern. Once you know it, you can make soup from whatever is in the cupboard.

1. Soften an onion (and garlic, if you have it) in a little oil.
2. Add chopped vegetables: carrots, celery, potatoes, cabbage or frozen mixed vegetables.
3. Add liquid: water, broth or a can of tomatoes plus water.
4. Add something filling: lentils, beans, rice, barley or small pasta.
5. Simmer until everything is tender, then season with salt, pepper and herbs.

Canada’s food guide notes that homemade soups can be a great alternative to many store-bought varieties, which tend to be higher in sodium. Making your own also lets you stretch your food budget.

1. Red lentil and carrot soup

Red lentils cook quickly and break down into a thick, creamy soup without any cream. This is one of the cheapest soups you can make.

• 1 onion, chopped, and 2 carrots, sliced
• 1 cup dry red lentils, rinsed
• 1 can diced tomatoes
• 6 cups water or broth
• 1 teaspoon cumin or curry powder, if you have it

Soften the onion and carrots, add everything else, and simmer for about 25 minutes, stirring now and then. Mash or blend part of the soup for a smoother texture.

2. Bean and pasta soup

This hearty soup is a cousin of minestrone and uses canned beans and a handful of pasta. It is a full meal in a bowl.

• 1 onion, 1 carrot and 1 celery stalk, chopped
• 1 can beans (kidney, white or mixed), drained and rinsed
• 1 can diced tomatoes and 5 cups water or broth
• 1 cup small pasta
• Dried basil or Italian seasoning

Soften the vegetables, add the tomatoes, beans, liquid and seasoning, and simmer for 15 minutes. Add the pasta and cook until tender, adding more water if the soup gets too thick.

3. Potato and corn chowder

Potatoes and canned corn make a thick, comforting chowder that children usually love. Powdered or canned milk works well here.

• 1 onion, chopped, and 3 potatoes, diced
• 1 can corn (or creamed corn), with its liquid
• 4 cups water or broth
• 1 cup milk
• Salt, pepper and a pinch of dried thyme

Soften the onion, add the potatoes and liquid, and simmer until the potatoes are soft. Add the corn and milk, heat gently without boiling, and mash a few potatoes against the side of the pot to thicken it.

4. Clean-out-the-fridge vegetable soup

This is the soup that saves food from the garbage. Any vegetables that are a little soft or past their best work perfectly.

Soften an onion, add every vegetable you need to use up, cover with a can of tomatoes and water or broth, and simmer until tender. A handful of rice or barley makes it more filling, and leftover cooked meat can go in at the end.

For more ways to use what you already have, see our guide on how to reduce food waste at home (opens in a new tab).

5. Chickpea and rice soup

Chickpeas and rice make a filling, protein-rich soup with a gentle, warming flavour. It is a good way to use up a can of chickpeas from the pantry.

• 1 onion and 2 garlic cloves, chopped
• 1 can chickpeas, drained and rinsed
• Half a cup of rice
• 6 cups water or broth
• 1 teaspoon paprika, plus lemon juice if you have it

Soften the onion and garlic, add the paprika, chickpeas, rice and liquid, and simmer until the rice is cooked, about 20 minutes. A squeeze of lemon at the end brightens the whole pot.

Which soup should you make?

Soup	Main staples	Time	Freezes well?
Red lentil and carrot	Red lentils, carrots, tomatoes	About 30 minutes	Yes
Bean and pasta	Canned beans, pasta, tomatoes	About 30 minutes	Freeze without the pasta
Potato and corn chowder	Potatoes, canned corn, milk	About 35 minutes	Texture may change
Fridge vegetable soup	Leftover vegetables, tomatoes	About 30 minutes	Yes
Chickpea and rice	Canned chickpeas, rice	About 25 minutes	Yes

Flavour without spending more

Cheap soup does not have to taste plain. A few low-cost tricks add plenty of flavour.

• Brown the onion well before adding liquid.
• Save vegetable peels and onion ends in the freezer, then simmer them for homemade broth.
• Add a spoon of tomato paste, a bay leaf or a pinch of dried herbs.
• Finish with a squeeze of lemon or a splash of vinegar.
• Taste before adding salt, especially if you used store-bought broth.

Freezing and storing soup

Cool soup quickly in shallow containers and refrigerate it within two hours. Eat refrigerated soup within a few days, or freeze it in meal-sized portions.

Leave a little space at the top of each container, because soup expands as it freezes. Label containers with the name and date, and thaw them overnight in the fridge.

Canada’s food guide shares a collection of budget-friendly recipes, including a Three Sisters soup with corn, beans and squash (opens in a new tab).

More help with food in Brantford

If your cupboards are running low, you are not alone. The Friendship House Food Bank (opens in a new tab) runs on Wednesdays, with tickets from 8:30 a.m., and asks for ID and proof of address for everyone in the household.

A free hot meal is served Monday to Thursday, 10 to 11 a.m., at 452 Grey Street. Our guide to food bank meal ideas (opens in a new tab) has more recipes made from pantry staples.

Frequently asked questions

One pot, a few staples and a little time are all it takes. Make a big batch this week, share a bowl with someone, and freeze the rest for a busy day.