Soup's On!

I hope everyone had a good Thanksgiving.

Here are six diabetic soup recipes to help you through the weekend. Enjoy!

QUICK MINESTRONE

Servings: 8

Find this recipe at: http://diabeticgourmet.com/recipes/html/244.shtml

Source: Deliciously Healthy Favorite Foods Cookbook

Ingredients

1/4 pound lean ham, cut into small pieces

1 can (10-3/4 oz.) condensed onion soup

2 cups canned tomatoes (with juice), cut into pieces

1/2 cup each: diced carrot and celery

1 medium zucchini, diced

1 large clove garlic, minced

1/3 cup minced fresh parsley

1 bay leaf

1/4 teaspoon each: dried thyme leaves, marjoram, basil and pepper

5 cups water

1 cup broken uncooked spaghetti

1 can (15 oz.) cannellini, navy or other white beans, undrained

1/4 cup grated Parmesan cheese

Directions

In a large soup pot, combine ham, soup, tomatoes, carrot, celery, zucchini, garlic, parsley, bay leaf, thyme, marjoram, basil, pepper and water. Simmer, covered, for 1 hour.

Add spaghetti and beans with liquid and cook 30 minutes longer. Remove bay leaf. Sprinkle each serving with Parmesan cheese.

Nutritional Information Per Serving: Calories: 122; Protein: 8.9 g; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Carbohydrates: 17.2 g; Exchanges: 1 Lean Meat, 1 Bread/Starch

CHILI-BEAN SOUP

Find this recipe at: http://diabeticgourmet.com/recipes/html/242.shtml

Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Ingredients

1/3 cup chopped green bell pepper

1 small onion, chopped

1/3 pound lean round steak, sliced into very thin 1" long strips

4 cups low-sodium beef bouillon

1-1/2 teaspoons each: chili powder and dried parsley flakes

3 cups canned peeled tomatoes (with juice), cut into pieces

3 tablespoons cornstarch, dissolved in 1/2 cup water

1 can (15 oz.) pink or pinto beans with juice

Directions

In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.

Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.

Nutritional Information Per Serving: Calories: 101; Protein: 7.1 g; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Carbohydrates: 12.3 g; Exchanges: 1 Lean Meat, 1 Bread/Starch

LEEK-MUSHROOM SOUP

Servings: 8

Source: Suzi Castle's Deliciously Healthy Favorite Foods

View recipe: http://diabeticgourmet.com/recipes/html/121.shtml

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=121

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Protein: 9 g; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Carbohydrates: 16 g; Exchanges: 2 vegetable; 1/2 low-fat milk

CHICKEN VEGETABLE SOUP WITH KALE

To view this online, click here.

Ingredients

2 teaspoons vegetable oil

1/2 cup fresh onion, chopped

1/2 cup carrots, chopped

1 teaspoon ground thyme

2 medium garlic cloves, minced

2 cups water (or chicken broth)

3/4 cup tomatoes, red, fresh, year round average, chopped or sliced

1 cup cooked chicken breast, diced

1/2 cup brown rice, medium grain, cooked (or substitute white rice)

1 cup kale, chopped (about one large leaf)

Directions

Heat oil in a medium sauce pan. Add onion and carrot. Sauté until vegetables are tender, about 5-8 minutes. Add thyme and garlic. Saute for one more minute.

Add water or broth, tomatoes, cooked rice, chicken, and kale. Simmer for 5-10 minutes.

Nutritional Facts: Servings 3; Calories 184.4; Total Carbs 17.1g; Dietary Fiber 2.8g; Sugars 3.3g; Total Fat 6g; Saturated Fat 1.1g; Unsaturated Fat 4.9g; Potassium 0mg; Protein 15.1g; Sodium 58.3mg; Dietary Exchanges: 1 Fat; 1/2 Meat; 1/2 Starch; 2 Vegetable; 2 Very Lean Meat

SUMMER VEGETABLE SOUP

Makes 6 servings.

http://diabeticgourmet.com/bin/info.cgi?ID=690

Ingredients

5 cups low-sodium vegetable broth (water may be substituted)

1/4 cup uncooked brown rice

1 potato chopped into 1/2-inch pieces

1 carrot, peeled and sliced thin

1 tsp. dried dill

1 Tbsp. thyme

1 tsp. sage

1 tsp. rosemary

3 leeks, sliced, stems removed

2 green onions, sliced, including stems

1 stalk of celery, cut into 1/4-inch slices

10 stalks of asparagus, sliced into 1/2 to 3/4 pieces, include stems

Salt and white pepper to taste

Nonfat Greek yogurt (optional)

Directions

Bring broth (or water) to boil in large saucepan. Add rice and simmer, covered 20 minutes. Add potatoes, carrots and herbs and cook until potato is tender, about 15 minutes.

Add all other ingredients. Simmer 5 minutes or until asparagus are bright green and just tender. Season with salt and pepper to taste.

Serve with a dollop of yogurt if desired.

Nutritional Information Per Serving: 110 calories; 0 g total fat; 0 g saturated fat; 24 g carbohydrate; 3 g protein; 4 g dietary fiber; 150 mg sodium

PUMPKIN SOUP

Yield: 5 servings (1 cup each)

Source: The New Family Cookbook for People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/409.shtml

Ingredients

2 teaspoons margarine

3/4 cup chopped onion

One 16-ounce can pumpkin puree (not pumpkin pie filling)

2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth

2 teaspoons sugar

1/2 teaspoon salt

1/8 teaspoon ground cloves or ground nutmeg

1 cup fat-free milk

Directions

Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.

Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.

Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.

Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3 g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch