Diabetes

Healthy Recipes for Diabetics: Soups

Soups are a wonderful way to increase the fiber, vegetables and flavor in your winter time meals. It?s also a great way to decrease the calories during the winter when we may not be as active

Add lots of vegetables

Use beans, lentils, whole grain pasta and other grains like barley, quinoa or brown rice

Use lots of herbs to enhance the flavors!

Lentil Soup

1 onion, chopped
1/4 cup olive oil
2 carrots, diced
2 stalks celery, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 bay leaf
1 teaspoon dried basil
1 (14.5 ounce) can crushed tomatoes
2 cups dry lentils
8 cups water
1/2 cup spinach, rinsed and thinly sliced (optional)
2 tablespoons vinegar
salt to taste
ground black pepper to taste

In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired.

Amount per Serving: 1 cup
Calories: 349
Total Fat: 10g
Cholesterol: 0mg

Vegetarian Chili

3 can of beans ? mix them up! Drain and rinse well.
½ onion, chopped
2 garlic cloves, chopped
½ green pepper, chopped
½ red pepper, chopped
½ cup carrots, diced very small
1 can diced tomatoes (roasted) + 1 can of water
1 jar double roasted salsa
1 can chopped green chilies
1 Tbs. chili powder
2 tsp cumin
1 tsp salt
½ tsp. pepper

In a large pot, sauté onions, garlic, peppers, carrots for at least 5 minutes. Add the rest of the ingredients. Cook uncovered on low for 1 hr. Salt to taste. If the chili needs to be thickened, take 1 tbsp cornstarch and add to ½ cup cold water. Mix well. Add to chili and cook at medium heat for 5 minutes. Reduce heat to low and heat for another 5 minutes.

You can also add 1 cup of corn for more color!

Vegetable Soup

1 tbsp. extra virgin olive oil
1 large onions, finely chopped
2 cloves garlic, finely chopped
1 quart vegetable broth
2 carrots, finely diced
2 celery stalks, thinly sliced
1 turnips, finely diced (optional)
1 medium potatoes, finely diced (optional)
1/4 tsp. celery seed
1/4 tsp. thyme
1 15 oz can tomatoes, pureed
1 cup fresh or frozen peas and/or corn
1 cup fresh or frozen lima beans
1/4 cup finely chopped fresh parsley
1 1/2 cups whole wheat or high fiber pasta
grated Parmesan cheese

Sauté onions and garlic in olive oil until lightly golden. Stir in broth, carrots, celery, turnips and any hard vegetables such as potatoes. Add celery seed and thyme. Simmer for half an hour, or until vegetables are tender. Stir in pureed tomatoes, peas or corn, and lima beans. Cook pasta as directed on package. Add to soup 20 minutes prior to serving.

Serve with grated Parmesan cheese.

Lentil Soup

6 slices Canadian Bacon or soy bacon
1 small onion, chopped
1 large carrot, chopped
2 cloves garlic, minced
4 (10.5 ounce) cans chicken or vegetable broth
1 1/2 cups green split peas
2 bay leaves
1 teaspoon chopped fresh rosemary

Place Canadian bacon in a large pot, and cook over medium heat until crisp. Stir in onion, leek, carrot, and garlic; cook until the vegetables are soft, about 8 minutes. Pour in chicken broth. Stir in split peas, bay leaves, and rosemary. Bring to a boil. Reduce heat to low; cover, and simmer until peas are cooked, about 1 hour, stirring occasionally.

Amount Per Serving: 1 cup
Calories: 253
Total Fat: 5g
Cholesterol: 15mg

Carrot Soup With Ginger

2 Tbs. olive oil
1/4 c. finely chopped ginger root
7 c. chicken or vegetable broth
1 1/2 c. carrots, peeled, in 1/2 inch pieces
Pinch curry powder
1 large chopped onion
3 cloves garlic, minced
1 c. dry white wine
2 tbsp. fresh lemon juice
Snipped fresh chives or parsley

Sauté onion, ginger and garlic. Sauté for 15-20 minutes. Add stock, wine and carrots. Heat to boiling. Reduce heat and simmer uncovered over medium heat until carrots are tender, about 45 minutes. Puree the soup, in batches, in a blender or food processor. Season with lemon juice, curry powder, salt and pepper. May be served hot or chilled.

Amount Per Serving: 1 cup
197 calories
2 gm fat
3 gm fiber

Black Bean Soup

2- 15 ounce cans black beans, rinsed and drained
½ onion
2 stalks of celery, chopped fine
2 tbs. balsamic vinegar
1 16 ounce can vegetable broth
1/2 cup mild salsa
1 tbsp chili powder
1 tsp. salt
Pepper to taste

Sauté onions and celery until soft. Mash one can of beans with potato masher or food processor. Pour both cans of beans into medium saucepan. Add vegetable broth, salsa, and chili powder. Bring to a boil. Simmer for 20 minutes. If desired top with shredded cheese, sour cream, onion, and cilantro.

Nutritional Information
Calories: 213
Total Fat: 2.7g
Cholesterol: 0mg, 0%
Total Carbohydrates: 32.9g
Dietary Fiber: 11g

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Last Reviewed: Nov 29, 2010

Ann J Hornsby, MEd, RD, LD, CDE, PC
Formerly
Case Western Reserve University

Laurie Sadler, MD
Formerly, Assistant Professor of Medicine
School of Medicine
Case Western Reserve University