Cooking in a Crunch: Soup in a Jar by Kirsten A. Womack

Soup in a Jar by Kirsten A. Womack, Master Certified Health Coach at Move With Mack

Now that the winter months are upon us, it’s soup season.  Yes, it does get chilly in Arizona where I live, it’s not always 100 degrees.

There is nothing like a yummy bowl of soup on a cold day and soup in a jar is a great way to have a variety of soups available at your fingertips.

Soup in a jar is a simple and easy way to add a variety of veggies to your diet.

There is no recipe it’s all about creating a variety of nutritious soups that you love.

What you will need:

  • 5 mason jars. The size is up to you, it just depends on how much soup you want to eat.
  • Better than Bouillon Paste. There are a variety of flavors such as chicken, garlic, turkey, roast beef and they do have organic options.
  • Your favorite veggies washed and sliced thin. I recommend frozen peas, broccoli and corn.  They can be frozen when added to the jars. It’s always best to select organic when available.
  • If you want to add meat, it must be cooked first. If you would like to add chicken, I recommend purchasing a rotisserie chicken.  All meats must be cooked prior to adding to the jars. I would avoid attempting to create with seafood.  This is a great way to use up that leftover Thanksgiving turkey or Christmas ham.
  • If you would like to add  used canned beans and be sure to strain and rinse them or use frozen. Dried beans will not work


  • Add paste to the jar. I recommend a half teaspoon
  • Add your veggies and meat varieties
  • Once your jar is half filled, I recommend adding a little additional paste
  • Top off with more veggies.
  • Seal your jar tightly once full.

The veggies will stay fresh in the jar up to 5 days in the refrigerator.

Note: The amount of paste you use is up to you, it all depends on your taste preference. This is the beauty of soup in the jar as each jar is made to your liking.

When ready to eat:

  • Remove jar from the refrigerator and let it sit until it becomes room temperature.
  • Boil water.
  • Pour the boiling water into the room temperature jar until it covers the veggies
  • Place the lid back on the jar and let it sit for about 15 minutes
  • Shake the mixture then open the jar, pour the soup in a bowl and enjoy!
  • The veggies will have crunch to them and you will not be depleting their nutritional value using this method.

This is a simple way to have a great nutritious meal in a crunch.

Some of my favorite varieties of soups are: Kale, White Beans and Cauliflower Rice, Onion and the garlic flavored paste mix.

Be creative and have fun building your soups.

Creating soup in a jar is a fun activity to do with children, friends and family.

Stay Connected, Informed and Inspired by Kirsten and her husband Mack, Certified Personal Trainer:

Send her an email at:

Stay educated and healthy by visiting her blog at:

Article submitted Kirsten A. Womack.

YSWself-care Note: I love soup. It is quick, it’s easy and you can make a variety of your favorite veggies or meats. It is also, usually low in calories.

Why note prep on Sundays to prepare a nice meal that could be simply heated and served with not much effort. Kirsten’s ideas can save you time and money; and probably a few calories. Ola



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