Soup's On!

It's still winter, time when we need something to warm up. Soup does that so well. And really, is there any food more comforting than homemade soup? Here are six yummy (and diabetic) soups to help you through the day. Enjoy!

MEXICAN CHICKEN SOUP

Yield: 10 servings.

Serving Size: 1-1/2 cups.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1206

View recipe with photo: http://diabeticgourmet.com/recipes/html/1206.shtml

Ingredients

1 Tbsp canola oil

2 cloves garlic, minced

1 medium onion, sliced

4 celery stalks, sliced

1/8 tsp ground black pepper

2 tsp cumin

1 tsp red pepper flakes

8 cups low-sodium chicken stock

2/3 cup lentils

1 can (19 oz) tomatoes, chopped

3 medium carrots, thinly sliced

2 lbs cooked chicken, cubed

1 small zucchini, thinly sliced

1 cup frozen peas

1 small avocado, peeled and sliced

Directions

In Dutch oven, heat canola oil. Add garlic, onion and celery. Saute until vegetables are tender. Season with black pepper, cumin and red pepper flakes.

Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.

Add chicken, zucchini and peas.

Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g

VEGETARIAN HOT AND SOUR SOUP

Yield: 8 servings

Serving size: 1 cup

Source: Stella Fong

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1202

View recipe with photo: http://diabeticgourmet.com/recipes/html/1202.shtml

Ingredients

4 dried Chinese black (shiitake) mushrooms

hot water

2 tsp canola oil

1 carrot, peeled and julienned

5 cups vegetable broth

1/4 cup canned bamboo shoots, drained, julienned

3 Tbsp cornstarch, dissolved in 1/4 cup cold water

3 Tbsp low-sodium soy sauce

1/3 cup rice vinegar

3/4 tsp ground white pepper

6 oz savory baked or firm tofu, julienned

2 eggs, lightly beaten

2 stalks green onion, thinly sliced

Directions

In small bowl, soak dried mushrooms in hot water for 20 minutes or until softened. Cut off stems and any hard areas and discard. Cut caps into thin slices. Set aside.

In stock pot, heat canola oil over medium-high heat. Add mushrooms and carrots and cook 2 minutes or until carrots are just soft. Add vegetable broth and bamboo shoots and bring to a boil.

Add cornstarch mixture and stir until soup thickens, about 2 minutes. Add soy sauce, rice vinegar and white pepper. Stir.

Add tofu and bring soup back to a boil. While stirring soup in circular motion in one direction, pour eggs in thin stream into soup.

Remove soup from heat. Stir in green onions. Taste and adjust flavor with rice vinegar and white pepper. Serve immediately.

Nutritional Information Per Serving: Calories: 80; Protein: 4 g; Fat: 3.5 g; Sodium: 450 mg; Cholesterol: 55 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 8 g

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

CHICKEN SOUP WITH LIME AND CILANTRO

Yield: 5 cups

Serving size: 1 cup

Source: The New Family Cookbook for People with Diabetes

View recipe: http://diabeticgourmet.com/recipes/html/687.shtml

Ingredients

1 quart Homemade Chicken Broth or canned reduced-sodium chicken broth

1 whole chicken breast, skinned, boned, and split, or 2 skinless, boneless breast halves (about 3/4 pound)

3 tablespoons fresh lime juice

1/4 cup coarsely cilantro leaves

Directions

Bring the broth to a simmer in a large saucepan.

Add the chicken; cover and simmer over low heat until it is just cooked through, about 8 to 10 minutes.

Remove and shred the chicken. Return it to the broth; add the lime juice and bring the soup to a boil.

Ladle into soup bowls; sprinkle with cilantro.

Nutritional Information Per Serving: Calories: 102; Protein: 18 g; Fat: 4 g; Sodium: 126 mg; Cholesterol: 41 mg; Dietary Fiber: 0 g; Sugars: 1 g; Carbohydrates: 2 g; Exchanges: 2 Lean Meat

ALPHABET TURKEY SOUP

Yield: 8 servings

Source: NTF

Find this recipe at: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving: Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g

BEEF VEGETABLE SOUP

Servings: 10

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Find this recipe at: http://diabeticgourmet.com/recipes/html/119.shtml

Ingredients

1 beef shank bone with 1lb. meat

2-1/2 quarts water

2 bay leaves

1/3 cup chopped celery leaves

1/4 cup chopped fresh parsley

1 tsp Morton Lite Salt Mixture

1/2 tsp freshly ground pepper

1 envelope (1oz.) onion soup mix

1 can (15oz.) stewed tomatoes with juice

1 package (10oz.) frozen mixed vegetables

1 cup peeled, diced potatoes

1 cup sliced celery

Directions

Remove any fat from the beef.

In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.

Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieves and return to broth. Discard bone and bay leaves.

Add tomatoes, frozen vegetables, potatoes, and celery.

Cover and simmer for 25 minutes. Serve hot.

Nutritional Information Per Serving: Calories: 106; Protein: 12.2 g; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Carbohydrates: 8.6 g; Exchanges: 1 lean meat; 1/2 bread; 1 vegetable