BLACK BEAN SOUP

3 tbsp olive oil

1/2 medium yellow onion, finely chopped 

1/2 cup finely chopped celery

1/2 medium green bell pepper, finely chopped

1 garlic clove, finely chopped

1 cup water

2 cans (15-oz each) black beans

2 cans (15-oz each) Mexican-style stewed tomatoes

1/2 tsp cumin

1/2 tsp ground coriander

1/4 tsp salt 

1/2 tsp black pepper

1/4 cup low-fat sour cream

Heat the olive oil in a 10-inch skillet; add the onion, celery, bell pepper, and garlic. Sauté approximately 5 minutes or until the vegetables are tender.

Drain the black beans.

In a large saucepan, combine the sautéed veggies, black beans, water, and undrained tomatoes; stir in the cumin, coriander, salt, and black pepper. Cook, stirring occasionally, over medium-low heat for 15 minutes. Spoon half the mixture into a blender container and process until pureed. Return pureed mixture to the saucepan with the remainder of the soup. Cook, stirring occasionally, until completely heated through.

To serve, ladle into bowls and top each bowl with a tablespoon of sour cream. Serve with baked tortilla chips, if your diet allows.

Yield: 4 servings.

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MUSHROOM BISQUE

3/4 b fresh mushrooms, sliced 

1 garlic clove, minced
1/3 cup onion, finely chopped
1/2 cup unsalted butter
2 tbsp fresh lemon juice
4 tbsp white whole-wheat flour (or your favorite no/low carb substitute)
1 tsp salt
4 cups low-sodium chicken broth
1/4 tsp freshly ground black pepper
2 cups fat-free half-and-half cream
fresh chopped parsley

In a 2-quart saucepan, melt the butter; add the mushrooms, garlic, and onion sautéing 5 minutes. Add the lemon juice. Blend in the flour then gradually stir in the broth. Add the salt and pepper. Cook soup, stirring constantly, until the soup is slightly thickened. Stir in the cream, heat thoroughly, but do not boil. Garnish with the chopped parsley.

Yield: 4 to 6 servings.

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ROASTED TOMATO SOUP WITH FRESH BASIL

3 1/2 lbs fresh tomatoes (approximately 11 medium), halved

1 small onion, quartered

2 garlic cloves, peeled and halved

2 tbsp olive oil

2 tbsp fresh thyme leaves

1 tsp salt

1/4 tsp pepper

12 fresh basil leaves, optional

Preheat oven to 400-degrees. Grease a 15x10x1-inch baking pan and place tomatoes, onion and garlic on the pan; drizzle with oil. Sprinkle with the thyme, salt and pepper; toss to coat.  Roast 25 to 30 minutes or until tender, stirring once. Cool slightly.

Process tomato mixture and basil leaves in batches in a blender until smooth. Transfer to a large saucepan; heat through. If desired, top with julienned basil.

Yield: 6 servings Per serving: 107 calories, 5g fat (1g sat), 0 cholesterol, 411 sodium (reduce or eliminate salt to cut back on sodium), 15g carbs, 4g fiber, 3g protein. Diabetic exchanges: 1 starch, 1 fat

Recipe and photo TOH 2009

LEMONY CHICKEN RICE SOUP

3 cans (13 to 14-oz each) condensed chicken broth

2 tbsp minced fresh parsley
1/2 tsp tarragon
1 tsp grated lemon peel
3 large eggs
1/3 cup lemon juice
2 cans (5-oz each) premium chunk white chicken, drained, shredded
1 cup cooked wild rice

In a medium saucepan, simmer the chicken broth with the parsley, tarragon, and lemon peel over medium heat for 15 minutes.

Meanwhile beat the eggs and lemon juice until light and frothy. Slowly beat in 1 cup of the hot broth then pour the mixture into the saucepan with remaining broth. Reduce the heat to low and add the chicken and rice. Stir constantly until the mixture thickens slightly, about 3 to 4 minutes. Do not boil the soup.

Yield: 4 servings

Note: File Photo shown with white rice, but diabetics should eat wild rice.

CHICKEN AND LENTIL SOUP

1 tbsp canola or olive oil 

1 1/2 to 2 lbs boneless, skinless chicken breasts
1 medium onion, chopped
3/4 cup dried lentils, rinsed
1 can (14-oz) chicken broth
3 cups water
2 large tomatoes, seeded, diced
1 yellow squash, diced
2 carrots, pared and thinly sliced
1 green pepper, diced
1/2 tsp dried basil leaves

Heat the oil over medium-high heat in a Dutch oven.  Add the chicken and onion; saute 5 minutes, until browned.  Add the lentils, broth, and water.  Bring to a boil and simmer, covered, for 20 minutes.  Remove lid and add the remaining ingredients.  Bring to a boil and simmer 10 minutes or until the vegetables are tender.  Remove the chicken and shred; add back into the soup.

Yield: 6 to 8 servings

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BARLEY VEGETABLE SOUP

NOTE: This recipe is from my Vintage Recipes blog. With a few changes, this should be okay for most diabetics. I have put some diabetic suggestions in ( ).

This old-fashioned recipe is also a healthy one. Give it a try for an old-fashioned healthy, tasty meal. Just add a crusty whole-grain bread or muffin and you have a meal! (Leave off the bread unless you use low carb/no carb bread.)

In a stock pot, heat 2 tbsp oil(olive or coconut) and saute 2 medium chopped onions until transparent. Add: 2 cloves garlic, pressed or minced and 1/3 cup barley. Saute a for a few minutes.
Add to the stock pot: 1 cup diced carrots, 1 cup diced celery, 3 cups sliced mushrooms, 1 potato, scrubbed clean and diced with peeling left on (sweet potato), 8 cups water or beef or chicken stock--your preference, 1/2 tsp dried basil, 1/4 tsp dried thyme, 3 tbsp (lite) soy sauce, and 3/4 (1/4 to 1/2) tsp seasoned salt. Bring mixture to a boil, reduce heat and simmer for 45 minutes.
Add to soup: 2 small zucchini, cut in half lenthwise then cut into slices. Continue to cook until zucchini is tender. Season with salt (omit), if desired, pepper, and cayenne pepper to suit your taste. After dishing soup into serving bowl, garnish with a dollop of sour cream (plain low-fat yogurt), if desired.

Yield: 8 servings

file photo for reference - not this exact recipe

SPINACH TORTELLINI SOUP

2 tbsp olive oil

1 1/2 cups chopped onions
4 minced garlic cloves
1 pkg (8-oz) sliced fresh mushrooms
4 cans (14.5-oz each) ready-to-serve low-sodium chicken broth
1 pkg (9-oz) refrigerated cheese tortellini
3 cups fresh spinach
1/3 cup shredded fresh Parmesan cheese

Heat the oil in a large saucepan placed over medium-high heat. When oil is hot, add the onions and cook a couple of minutes. Add garlic and mushrooms to the onions and cook while stirring for 2 minutes.

Add the chicken broth to the pan and bring to a boil. Add the tortellini and return to boiling. Boil 5 to 7 minutes or until the tortellini is done.

Stir the spinach into the soup; cook for a minute or two until wilted.

To serve, ladle soup into serving bowls and top with the Parmesan cheese.

Yield: 6 servings of 1 1/4 cup each.
Per serving: 260 calories, 29 g carbs (3 g fiber), 13 g protein

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MEATLESS ITALIAN WEDDING SOUP

2 tsp olive or coconut oil

1/2 cup finely chopped onion
1 garlic clove, minced
2 cups diced zucchini
2 cups diced yellow squash
1 cup diced red bell pepper
3 cans (14.5-oz each) ready-to-serve chicken broth
1 cup uncooked macaroni rings (whole-grain or your favorite low carb is best)
2 cups fresh spinach leaves, coarsely chopped
Grated Fresh Parmesan Cheese for topping

In a Dutch oven, heat oil; add onion and garlic, cooking a couple minutes until tender. Add the zucchini, squash, and bell pepper; cook, stirring, for 2 minutes or until crisp tender.

Add the broth and macaroni; mix well. Bring mixture to a boil, reduce heat and cook over medium heat 7 to 8 minutes or until macaroni is tender. Stir occasionally during cooking.

Add the spinach and cook 1 minute to wilt.

To serve, ladle soup into serving bowls and top with the cheese.

Yield: 6 servings of 1 1/2 cups each
Per serving: 180 calories, 25 g carbs, 10 g protein

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CHICKEN-VEGETABLE-NOODLE SOUP

1 whole chicken

2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 cup salsa (sugar-free or low sugar content)
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles or your favorite low-carb noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While the vegetables cook, skin and debone the chicken.

Add the chicken back into the broth along with the noodles. Bring back to a boil and cook 10-15 minutes until the noodles are tender.

file photo for reference only

LASAGNA SOUP

For those times when you just need the comfort of a good bowl of soup! The carbs are rather high in this recipe but that is negated by the high proteins. The carb to protein ratio is better than what is recommended for diabetics (1/3 as many proteins as carbs per meal). Remember, if you make the substitutions listed in () you will change the nutritional numbers below.

1 lb 90% lean ground beef (or lean ground poultry)

2 tsp Italian seasoning
1 green bell pepper, chopped
2 garlic cloves, minced
2 cans diced tomatoes - do not drain
2 cans (14 1/2-oz each) low sodium beef broth
1 can (8-oz) tomato sauce
1 cup frozen corn (corn doesn't work for me so I eliminate) 
1/4 cup tomato paste
1/4 tsp black pepper
2 1/2 cups uncooked whole-wheat spiral pasta (or your favorite low-carb pasta)
1/2 cup shredded Parmesan cheese, optional

In a large saucepan, cook beef, bell pepper and onion over medium heat until meat is no longer pink. Stir to break up beef crumbles as meat cooks. Add the garlic and cook another minute. Drain well.

Stir the tomatoes, beef broth, tomato paste, and seasonings; bring to a boil. Stir in the pasta; return to a boil. Reduce the heat to simmer and cook, covered, 10-12 minutes (pasta should be tender).

Before serving, sprinkle with the Parmesan cheese if using.

Yield: 8 servings
Per serving: 280 calories, 35 g carbs, 20 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 1/2 starch

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SPICY BEAN SOUP

1 cup dried pinto beans, washed, covered with water and soaked at least 2 hours (preferably overnight)

5 cups cold water
1/2 tsp salt
3 slices bacon, diced
1/2 cup chopped yellow onion
1 garlic clove, minced
1 large ripe tomato, peeled, seeded, diced
3 1/2 cups low-fat chicken broth
1 tsp Tabasco sauce
2 tbsp uncooked whole-wheat elbow macaroni
1/4 cup chopped cilantro

Drain beans and rinse in a colander under running water; place in a Dutch oven.

Add the cold water and salt to the beans and heat to boiling; lower heat, cover and simmer for 2-3 hours until beans are tender.

Combine 1 cup of the cooked beans with 1 cup of their liquid in a blender container or a food processor; process until smooth and set aside.

Cook bacon in a skillet over medium heat until crispy. Drain off drippings, reserving 1 tablespoon.

Add the onion and garlic to the bacon and reserved drippings and sauté until tender; add the tomato and cook another minute. Transfer mixture to the Dutch oven with the remaining beans and liquid. Add the chicken broth and Tabasco sauce; bring to a boil

Add the macaroni to the Dutch oven; turn down the heat to a slow boil and cook 7 to 10 minutes until macaroni is tender.

Add the cilantro just before serving.

Yield: 8 servings

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Personal Note: Please do not ask me if I know beans are carbs. First, I only count carbs in relation to protein. Second, beans are also protein. Third, beans are one of the best tools in my blood sugar fighting arsenal. Fourth, there are bad carbs and good carbs. Everyone including diabetics need good carbs and that includes beans. 

CHICKEN VEGGIE SOUP

3 carrots

2 celery ribs

2 turnips 

1 tbsp olive oil

1 1/2 cups chopped onions (frozen may be thawed, drained and used)

6 cups low-sodium chicken broth

1 cup water

2 cups cooked, shredded chicken

1/3 cup uncooked brown rice

1/2 cup chopped parsley

2 tbsp lemon juice

Slice carrots and celery. Cut turnips into 1/2-inch pieces. 

In a large saucepan or a Dutch oven, heat the olive oil over medium heat; add the carrots, celery, turnips, and onion. Cook, stirring occasionally, 10-12 minutes or until the veggies are softened. Stir in the broth and water. Bring soup to a boil over high heat. Turn heat to low, add chicken and rice. Cover pan and stirring a few times, cook until the rice is tender, 20-25 minutes. 

Stir in the parsley and lemon juice before serving.

Yield: 4 servings Per serving: 290 calories, 28g carbs, 31g protein

My version of a First for women recipe

BELL PEPPER SOUP

This is a diabetic-friendly slow cooker recipe. I got this recipe from Better Homes & Gardens several years ago and thought it was worth sharing with you.  I consider this one of my healthy soups.  To all my diabetic readers, this soup has an excellent carb/protein ratio. Don't eat read meat? Substitute lean ground chicken or turkey for the ground beef and chicken broth for the beef broth.

1 pound lean ground beef
1 large onion, chopped (1 cup)
1 medium red sweet pepper, chopped (1/2 cup)

1 medium orange sweet pepper, chopped (1/2 cup)
1 medium green sweet pepper, chopped (1/2 cup)
2 cloves garlic, minced

4 cups lower-sodium beef broth

2 cups water

1 14 1/2 ounce can diced tomatoes, undrained

1/2teaspoon black pepper
1/2 teaspoon chili powder

1/2 teaspoon smoked paprika

3/4 cup uncooked instant brown rice

1/2 cup finely shredded Colby and Monterey Jack cheese

1. In a large skillet cook beef, onion, sweet peppers, and garlic over medium heat until meat is browned and vegetables are tender. Drain off fat.
2. In a 4- to 5-quart slow cooker combine beef-vegetable mixture, broth, the water, tomatoes, black pepper, chili powder, and smoked paprika.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in rice. Cover and cook for 30 minutes more or until heated through. Sprinkle each serving with cheese.

Yield: 8 servings
Per serving:  Protein 17g, Carbs 22g

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CREAMY ASPARAGUS SOUP

Yes, even creamy soup can fit into a diabetic's diet when done properly. Here is a tasty diabetic-friendly soup recipe.

2 tbsp coconut oil
2 lbs fresh asparagus, trimmed, peeled, coarsely chopped
2 cups sweet onion (1 large size), coarsely chopped
32-oz reduced-sodium chicken broth
1 tbsp lemon juice
1/4 tsp dried tarragon
3/4 tsp salt (I recommend omitting salt or cutting it back to 1/4 tsp to cut the sodium in this recipe)
1/4 tsp freshly ground black pepper
1/4 cup plain Greek yogurt (Greek yogurt is better for diabetics than other yogurt)
1/2 tsp grated lemon peel

In a Dutch oven, heat the coconut oil over medium-high heat; add the asparagus and onion. Cook, stirring, 10-12 minutes or until the asparagus is crisp-tender.

Add the chicken broth to the asparagus mixture and bring to a boil. Reduce the heat, cover and simmer 6 to 8 minutes until the asparagus is tender. Remove pan from the heat and allow to cool slightly. Stir in the lemon juice, tarragon, salt and pepper.

Process in a blender, in batches, until smooth.

To serve, place individual servings in bowls and top with a dollop of the yogurt and sprinkle with lemon peel.

Yield: 6 servings
Per serving: 91 calories, 5 g (3 g sat) fat, 13 mg cholesterol, 720 mg sodium, 9 g carbs, 2 g fiber, 5 g protein

My version of an old TOH recipe.

TOH photo

LENTIL, BARLEY, SAUSAGE SOUP

1 tbsp olive oil

1/2 cup regular barley
1 cup chopped onion
3/4 cup chopped carrots
2 garlic cloves, minced
2 tsp ground cumin
4 cups reduced-sodium chicken broth
1 cup water
1/2 cup lentils, rinsed and drained
1 bay leaf
1 can (14 1/2-oz) no-salt-added fire roasted diced tomatoes, do not drain
6-oz cooked chicken-apple sausage links, cut in half lengthwise then sliced
4 cups fresh baby spinach

1. In a 3- to 4-quart saucepan heat oil over medium heat. Add barley; cook and stir for 3 to 4 minutes or until barley is golden. Add onion, carrots, and garlic; cook about 10 minutes or just until vegetables are tender, stirring occasionally. Stir in cumin; cook and stir for 30 seconds more.
2. Add broth, the water, lentils, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, about 55 minutes or until barley and lentils are tender. Stir in tomatoes and sausage; heat through. Remove and discard bay leaf.
3. Add spinach, stirring until spinach begins to wilt. Ladle soup into serving bowls. Serve immediately.

Note: I got this recipe from a low-fat diabetic-friendly recipe booklet after my diabetes diagnosis. I would never eat it because of the chicken broth and the chicken sausage. I will make mine a little differently but for those of you who eat chicken, this is a healthy recipe. 

TRAIL BEAN SOUP MIX IN A JAR

Giving food gift jars can be fun but sometimes people wonder what they can give to a diabetic. If you want to give a diabetic a food gift jar, I suggest this bean soup mix. All you need to do is layer the ingredients in the order listed below into a quart jar.

1/2 cup pearl barley
1/2 cup red beans
1/2 cup baby lima beans
1/2 cup split peas
1/2 cup pinto beans
1/2 cup black-eyed peas
1/2 cup yellow split peas
1/2 cup navy beans
1/2 cup lentils

Instructions to attach to jar:

1 jar Trail Bean Soup Mix
2 quarts water
1 ham hock
1 1/4 tsp salt
1 tsp black pepper
1 can (28-oz) diced tomatoes
1 large onion, chopped
1 garlic clove, minced

Place bean mix in a large bowl and add 2 quarts of water; soak overnight. Drain.

Bring 2 quarts water to a boil in a soup pot. Add the ham hock and simmer for 20 minutes. Remove the ham hock.

Add the drained bean mixture, salt, pepper, tomatoes, onion, and garlic. Bring to a boil, reduce heat and simmer for 1 hour or until the beans are tender.

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CABBAGE SOUP WITH CHICKEN

2 1/2 tbsp olive oil

2 large white onions, chopped

1 cup finely chopped carrots

1 can (28-oz) diced tomatoes with the juice

12 cups low-sodium chicken broth (vegetable broth may be substituted)

1 can cannellini beans, rinsed

1/2 cup whole-wheat macaroni (or your favorite low carb macaroni)

1/2 - 1 tsp minced or chopped garlic, to suit taste

1/2 lb diced, fully cooked, chicken breast

1/2 head large cabbage or 1 small cabbage, chopped

Salt to taste, optional

Black pepper to taste

Hot pepper sauce, to taste

In a large pot, over medium heat, warm the olive oil. Sauté onion and carrot until softened, approximately 10 minutes.  Add the tomatoes, broth, beans, macaroni and garlic; bring mixture to a boil. Lower heat and simmer until macaroni is al dente, around 10 minutes.

Add the chicken and cabbage; simmer until soup reaches your desired consistency. Add the salt, pepper, and hot sauce as desired. Hint: the hot sauce is a metabolism booster.

Personal note: I like my soup simmered all day in the crock pot. I think that makes it richer and thicker.

file photo for referencce only

BAJA BUTTERNUT SQUASH SOUP

This is a recipe sent to me from Eating Well. It makes a tasty soup.

• 1 1/2 pounds (1 small to medium) butternut or other winter squash
• 1 teaspoon canola oil
• 2 stalks celery, chopped
• 1 small onion, diced
• 1 carrot, chopped
• 1 teaspoon ground cumin
• 1/4-1/2 teaspoon ground chipotle chile, (see Note)
• 1/8 teaspoon ground cloves
• 6 cups vegetable broth (chicken broth may be substituted)
• 1 teaspoon sea salt
• 1/4 teaspoon freshly ground pepper
• 1/2 cup nonfat plain Greek yogurt
• 2 tablespoons snipped fresh chives, or chopped parsley

1

Preheat oven to 350°F.

2

Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.

3

Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.

4

Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Note: Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets.

file photo

ITALIAN SAUSAGE SOUP

1 pkg (20-oz) precooked Italian sausage, diagonally sliced

1 cup chopped red onion
1 celery stalk with leaves, sliced
2 garlic cloves, minced
5 cups low-sodium chicken, beef, or vegetable broth
1 1/2 cups peeled, cubed potatoes
1 cup chopped carrots
1 small fennel bulb, chopped
1/2 tsp fennel seed
2 tsp Italian seasoning
Salt and pepper to taste
1 small head of cabbage, sliced
2 cups baby spinach
1 can (15-oz) cannellini beans, rinsed and drained
1 can (14 1/2-oz) diced tomatoes, do not drain
1/2 cup fresh grated Parmesan cheese for garnish, optional
1/4 cup sliced basil leaves for garnish,

In a Dutch oven or large saucepan, brown the sausage for 5 minutes; add the onion, celery and garlic.  Sauté mixture for 5 minutes; drain any excess fat from the pot.

Add the broth to the pot along with the potatoes, carrots, fennel, fennel seed, Italian seasoning, and salt and pepper. Bring the mixture to a boil, reduce heat and simmer, covered, 40 minutes or until the veggies are tender.

Stir in the cabbage, spinach, beans and tomatoes; return to boiling and cook 15 minutes.

To serve, ladle soup into bowls and sprinkle with Parmesan cheese and fresh basil, if desired.

This is the file photo.

GROUND BEEF-VEGGIE SOUP, ITALIAN-SYTLE

1 lb lean ground beef

2 cans (14.5-oz each) diced tomatoes with garlic, basil, and oregano, do not drain
3 1/2 cups water
1 1/2 cups frozen Italian vegetable blend
1/2 cup uncooked whole-wheat small-size pasta shells (or your favorite low-carb pasta)
2 tbsp balsamic vinegar
1 tbsp + 1 tsp Knorr chicken bouillon (or your favorite brand)
1/2 tsp garlic powder or 1 garlic clove, minced
1 small zucchini, sliced in half horizontally then cut into thin slices

In a large saucepan, cook the beef over medium-high heat until crumbled and no longer pink. Drain well in a colander and wipe out pan with a paper towel. Return the beef to the skillet and add the remaining ingredients, stirring to blend well.

Cook until soup starts to boil; reduce heat and simmer until the pasta is tender, 12-15 minutes.

Yield: 4 servings (8 cups)

I had a soup recipe for years that I believe I got from a TOH magazine. I love soups so decided to work on it and come up with a diabetic version. I love this soup and when I use the whole-grain pasta and do not over-indulge, as I love to do with soups, this soup does not raise by blood sugar. I do leave off garlic bread sticks, though (sigh). 

the file photo