-A can of soup is a good soup base. Even though a can of soup may have a high salt content to start with, after adding other vegetables and a can of legumes, the salt will be diluted, there will be more variety of vitamins and minerals, and the soup will be extended to feed more people.
-Canned fruits and vegetables are usually just as nutritious as fresh fruit and vegetables. They are preserved as soon as they are harvested and will retain more nutrients than fresh vegetables or fruit that have been stored in the fridge for over a week.
-Cabbage and carrot tend to last longer in the fridge than other vegetables, particularly if stored in a plastic bag. I would also consider carrot and cabbage to be more nutritious than some other vegetables such as lettuce and cucumber.
-Whenever there is an opportunity to add green leaves (eg. Spinach, herbs) to a meal, do it. They contain vitamins, minerals, antioxidants and even omega 3 unsaturated fats.
-Try adding a handful (or more) of chopped edible "weeds" such as sow thistle, mallow, amaranth, stinging nettle, nightshade or sea celery (if you are near the coast). See my edible weeds page.
-A recurring theme in all these recipes, is to add legumes because of their good quality protein which is also more environmentally sustainable to produce than animal protein, their high fibre content and other associated health benefits.
-High satiety due to protein (lentils), water content and fibre (vegetables, legumes, pasta).