Soup's On!

Is there anything better to eat on a cold, wintery (or rainy) day than a big bowl of steaming, homemade soup? Here are six soup recipes to warm you up, including Vegetable-Chicken Noodle Soup and Creamy Pumpkin Apple Bisque. Enjoy!

VEGETABLE-CHICKEN NOODLE SOUP

Servings: 6 (Serving = 1-1/2 cup)

Find this recipe at: http://diabeticgourmet.com/recipes/html/253.shtml

Ingredients

6 cups 1/3-less-salt chicken broth, divided

1 cup chopped celery

1/2 cup thinly sliced leek (white part only)

1/2 cup chopped carrot

1/2 cup peeled and chopped turnip

1 tablespoon minced fresh parsley

1-1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme leaves

1 teaspoons fresh rosemary or 1/4 teaspoon dried rosemary

1 teaspoon balsamic vinegar

1/4 teaspoon fresh ground black pepper

2 ounces uncooked "no-yolk" broad noodles

1 cup diced cooked chicken

Directions

Place 1/3 cup chicken broth, celery, leek, carrot and turnip in large saucepan. Cover and cook over medium heat until vegetables are tender, stirring occasionally.

Stir in remaining 5 -2/3 cups chicken broth, parsley, thyme, rosemary, vinegar and black pepper. Bring to a boil; add noodles. Cook until noodles are tender; stir in chicken. Reduce heat to medium. Simmer until heated through.

Nutritional Information Per Serving: Calories: 98; Protein: 10 g; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Carbohydrates: 12 g; Exchanges: 1/2 Starch/Bread, 1 Lean Meat, 1/2 Vegetable

CALIFORNIA AVOCADO TORTILLA SOUP

This recipe begins, “Serve with a crisp salad for a soup-and-salad meal.”

Yield: 8 servings.

Source: © Courtesy of California Avocado Commission.

Find this recipe at: http://diabeticgourmet.com/recipes/html/710.shtml

Ingredients

3 cans (14-ounces each) fat free, less salt (or lower sodium) chicken broth

2 cans (10.75-ounces each) low sodium, condensed tomato soup

1/2 bunch cilantro, leaves only

3 cloves garlic, finely chopped

1/2 tsp ground black pepper

1 ripe California avocado, seeded, peeled and cubed (Reserve 8 cubes for garnish)

8 corn tortilla chips, crumbled

Directions

In a large pan combine chicken broth, soup, cilantro, garlic, and pepper.

Bring to a boil, decrease heat, and simmer for 10 minutes.

Cool slightly, and puree in batches in a blender.

Return to pan, add avocado cubes and heat through.

Ladle into soup bowls and garnish with reserved avocado cubes and crumbled tortilla chips.

Serve.

Nutritional Information Per Serving: Calories: 142; Protein: 3 g; Fat: 6 g; Sodium: 383 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 20 g

CROCK-POT™ VEGETABLE SOUP

Preparation time: 15 minutes. Cooking time: 4 hours.

Yield: 10 1/2 cups. Serving size: 1 cup.

View online at https://www.diabetesselfmanagement.com/recipes/soups-stews/crock-pot-vegetable-soup/

Ingredients

2 bags (16 ounces each) frozen mixed vegetables

1 can (28 ounces) Italian-style crushed tomatoes

1 pound lean stew beef, cut into bite-size pieces

1 envelope (1 ounce) dry onion soup mix

2 cubes reduced-sodium beef bouillon

1 1/2 cups water

Directions

Place all ingredients in a Crock-Pot and stir to combine. Cover and cook on high for 4 hours. Stir once halfway through, being careful to stir and replace the lid quickly to prevent heat loss.

Nutrition Facts Per Serving: Calories: 167, Carbohydrates: 15 g, Protein: 20 g, Fat: 3 g, Saturated Fat: 1 g, Sodium: 328 mg, Fiber: 2 g, Exchanges per serving: 3 vegetable, 2 lean meat. Carbohydrate choices: 1.

SWEET CORN SOUP WITH CRAB AND ASPARAGUS

This begins, “This Cantonese-style soup is practically a meal in itself.”

Yield: 8 servings

Source: Reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright 2004 by the American Heart Association. Published by Clarkson Potter/Publishers.

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1310

View recipe with photo: http://diabeticgourmet.com/recipes/html/1310.shtml

Ingredients

1-1/2 pounds fresh asparagus

1/4 cup water

4 cups fat-free, low-sodium chicken broth

1 (15-ounce) can no-salt-added cream-style corn

2 teaspoons low-salt soy sauce

1/2 teaspoon salt

2 tablespoons cornstarch

2 tablespoons cold water

Egg substitute equivalent to 3 eggs, or 3 large eggs

2 (6-ounce) cans crabmeat, rinsed and drained

1/2 teaspoon toasted sesame oil

6 medium green onions (green part only), finely chopped

Chili garlic sauce to taste (optional)

Directions

Trim the asparagus and cut into 1-inch pieces.

Put in a microwave-safe dish with 1/4 cup water. Microwave, covered, on 100 percent power (high) for 5 minutes, or until tender-crisp. Don't overcook. Drain well.

In a large saucepan, bring the broth to a boil over high heat. Stir in the corn, soy sauce, and salt. Return to a boil.

Meanwhile, put the cornstarch in a cup. Add 2 tablespoons water, stirring to dissolve. Pour into the broth mixture, stirring constantly.

Pour the egg substitute into the boiling soup in a thin stream. Remove from the heat.

To serve, spoon 1/2 cup asparagus into each bowl. Ladle the broth mixture over each serving. Top with the crabmeat and sesame oil. Sprinkle the green onions over each serving.

Serve the chili garlic sauce on the side.

Nutritional Information Per Serving: Calories: 138; Protein: 15 g; Fat: 1 g; Sodium: 278 mg; Cholesterol: 38 mg; Carbohydrates: 17 g

CREAMY PUMPKIN APPLE BISQUE

This recipe begins, “Enjoy the tastes of the season with this decadent soup.”

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1318

View recipe with photo: http://diabeticgourmet.com/recipes/html/1318.shtml

Source: "The Heart-Smart Diabetes Kitchen"

Ingredients

1 Tbsp canola oil

1 cup diced onions

1/2 medium Gala apple, peeled and chopped

1 can (14oz) reduced-sodium chicken broth

1/2 of (15oz) can solid pumpkin

2 Tbsp sugar

1-1/2 tsp ground cinnamon

1/2 tsp ground cumin

1/2 tsp salt

1/8 tsp cayenne pepper

1-1/2 cups fat-free half and half

1/4 cup fat-free sour cream

Directions

Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 minutes or until onions begin to brown.

Place onion mixture in a blender with 1 cup (250 mL) broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 minutes.

Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.

Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly brown the onions quickly.

Nutritional Information Per Serving: Calories: 175; Protein: 6 g; Fat: 5 g; Sodium: 635 mg; Cholesterol: 5 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Carbohydrates: 26 g

OCTOBER BISQUE

Prep Time: 20 Minutes - Cost: $

Servings: 8 - Difficulty Level: 2

Find this recipe at: http://diabeticgourmet.com/recipes/html/173.shtml

Ingredients

1 large onion, chopped

4 tbsp butter

4 cups chicken broth

1 (28oz) can whole tomatoes, undrained

1 tbsp sugar

2 (16oz) cans pumpkin, or 4 cups pureed pumpkin

2 tbsp chopped, fresh parsley

2 tbsp chopped, fresh chives

Directions

Sauté onion in butter until tender. Add broth and simmer 15 minutes.

Process tomatoes in a blender or food processor until smooth. Add tomato and remaining ingredients to broth. Heat to serve.

Nutritional Information Per Serving: Calories: 154; Protein: 4 g; Fat: 7.5 g; Sodium: 764 mg; Cholesterol: 16 mg; Carbohydrates: 19 g; Exchanges: 1 Starch/Bread; 1-1/2 Vegetable; 1-1/4 Fat