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Customizable Freezer Soup Cups

Layer pantry staples and fresh ingredients in a jar for an instant, healthy lunch. Just add hot water or broth when ready to eat. Endlessly customizable and perfect for meal prep.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Main
Cuisine: American
Calories: 220
Ingredients Equipment Method Notes

Ingredients
  

  • 1/2 cup uncooked quinoa or orzo pasta or 1 cup cooked rice, farro, or couscous
  • 1/2 cup canned black beans or chickpeas rinsed and drained well
  • 1/2 cup frozen corn or peas no need to thaw
  • 1 cup fresh spinach or kale chopped or torn
  • 1/4 cup sun-dried tomatoes or roasted red peppers chopped
  • 2 tbsp grated Parmesan cheese or nutritional yeast optional, for flavor
  • 1 tsp dried Italian seasoning or taco seasoning depending on flavor profile
  • 1/4 tsp garlic powder
  • 1 pinch red pepper flakes optional, for heat
  • 4 cups low-sodium vegetable or chicken broth for serving, not for layering

Equipment

  • Four 16-oz wide-mouth mason jars with lids
  • Measuring cups and spoons
  • Can opener
  • Kettle or pot for boiling water/broth

Method
 

  1. Gather four 16-ounce wide-mouth mason jars with lids. Trust me, the wide mouth is essential for easy layering and eating. Ensure they are completely clean and dry to prevent freezer burn or ice crystals from forming on your ingredients.
  2. Start your layers with the heaviest, driest ingredients at the bottom. Add 2 tablespoons of uncooked quinoa or pasta to each jar first. This creates a stable base. Next, divide the beans and frozen corn evenly among the jars. Patting each layer flat helps fit more in.
  3. Now add your leafy greens. Pack the spinach or kale down gently with your fingers—it will wilt significantly when hot liquid is added. Top with the sun-dried tomatoes, cheese (if using), and all dried seasonings (Italian seasoning, garlic powder, pepper flakes).
  4. Seal the jars tightly with their lids. Label each jar with the contents and date using a piece of masking tape and a marker. Believe me, you will forget what's in there in three weeks. Place the jars upright in the freezer for up to 3 months.
  5. To serve, remove the lid from a frozen jar. Pour in hot broth or boiling water until the jar is nearly full, leaving about an inch of space. Stir well, re-cover loosely, and let it sit for 5-7 minutes until the grains are cooked and the greens are wilted. Enjoy directly from the jar.

Notes

Chef's Tips:
• For best texture, use uncooked small grains like quinoa. Larger grains like barley may not fully cook with just hot water.
• Avoid layering fresh ingredients with high water content like zucchini or mushrooms, as they will become mushy and can cause spoilage.
• These are perfect for the office. Just grab a frozen jar in the morning, and by lunchtime, it's thawed enough to add hot water from the office kettle.
Food Safety:
• Ensure all canned beans are well-rinsed and drained to remove excess sodium and canning liquid.
• Do not add broth or water before freezing, as liquid expansion will break the glass jar.