With the easy hack I share below, you can transform a basic can of vegetable soup into a protein-packed, nutrient-rich meal that costs just 98p per serving!
Keeping a can or two of soup in the cupboard is always useful for when you need a quick, low-effort meal. Vegetable soups can be especially comforting in colder seasons or when you’re feeling under the weather. Packed with a variety of vegetables, herbs and spices, they often work out far cheaper than making soups from scratch, and are definitely more convenient!
The only downside is that they can be low in protein. Luckily, there’s a simple way to fix this: just add half a cup of chickpeas! Serve with some multigrain bread, and you’ll have a balanced meal with over 20g of protein, plus loads of fibre and complex carbs to keep you feeling full and energised!
This recipe is part of my 3 Healthy Meals for £3 a Day series, ideal for students and anyone looking to eat well on a budget!
Ingredient Cost Breakdown
- 400g / 14 oz can vegetable soup (Tesco) – 62p
- 90g / ½ cup chickpeas (Tesco) – 18p
Served with:
- 2 thick slices of multigrain seeded bread (Tesco Finest) – 15p
- dairy-free spread (Vitalite) – 3p
Total cost: 98p
Prices listed are for November 2024, sourced from Tesco where I currently do my main grocery shop.
The Good Stuff
✨ Canned vegetable soup can offer a quick, convenient source of vitamins, minerals, and fibre, supporting immune function and digestion.
✨ Chickpeas are rich in plant-based protein, fibre, and essential nutrients like folate, iron, and magnesium, supporting digestion, heart health, and blood sugar regulation.
✨ Multigrain seeded bread brings extra fibre, healthy fats, protein, vitamins and minerals to support heart health, digestion, and sustained energy.
Top Tips & FAQs
Check the salt and sugar content
Some canned soups can be high in salt and sugar, so check the nutrient label before buying. In the UK, the ‘traffic light’ system on packaging can help you choose healthier options – try to avoid those marked red. It’s also best to avoid soups with artificial sweeteners, like maltodextrin, as these may negatively impact gut health.
Can I recommend a budget-friendly can of vegetable soup?
My favourite is Tesco Vegetable Soup, which is vegan-friendly. It has a good consistency, flavour, and variety of chunky vegetables, all for just 62p. Other UK supermarkets offer similar soups, so you may want to try a few to find your favourite!
Gluten-free options
Be sure to check the ingredients label on the canned vegetable soups, as many contain wheat. Here are some examples of canned soups that are vegan and gluten free:
– Sainsbury’s Be Good To Yourself Tomato & 3 Bean Soup, 62p (& contains 13.6 grams of protein!)
– Sainsbury’s Be Good To Yourself Spiced Lentil & Tomato Soup, 62p
– M&S Chunky Vegetable Soup, £1.10
– Tesco Tuscan Inspired Bean Soup, £1.20
Serve the soup with a gluten-free bread, which can be found on the ‘Free From’ aisles in UK supermarkets.
Recipe Card
Canned Vegetable Soup with a Protein Boost!
Ingredients
- 400 g / 14 oz can of vegetable soup*
- 90 g / ½ cup chickpeas drained and rinsed**
Serve with:
- 2 thick slices of multigrain seeded bread
- ½ TBSP dairy-free spread
Instructions
- Place the soup and chickpeas in a small saucepan over medium-low heat, stirring regularly until piping hot. (Alternatively, place in a deep microwave-safe bowl, cover with a lid or plate and microwave according the instructions on the soup can).
- Serve with a couple of thick slices of multigrain seeded bread as a hearty lunch or light dinner option.
Notes
Nutrition breakdown
N.B. The above values are estimates and for illustration purposes only. The actual nutritional values will vary depending on the specific ingredients used. The % Reference Intake (RI) will also vary depending on your age, gender, height, BMI, level of activity and other personal variables.
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Have you tried this soup? If so, I’d love to hear your feedback! Tag your comments and photos with #bitofthegoodstuff on social media and they will find their way to me. You can also connect with me on my social media channels here: Instagram, Facebook, Pinterest.
With love,
