Soup's On

Have you noticed that each season just calls for certain foods? Spring seems to bring an abundance of ham, and other celebratory foods, while summer has cook-outs, ice cream, fruit salads. Autumn has its share of pumpkin (and other gourd-type veggies) and apple recipes, and winter...oooh, yum...has stews, soups, and other warming foods.

Actually, soups are great for any time of year, including autumn. Here are six soup recipes to help you through the day, including Slow Cooker Vegetable and Bean Soup and Vegetable Beef Barley Soup. Enjoy!

ALPHABET TURKEY SOUP

Recipe Yield: 8 servings

View online: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup/print/

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; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Protein: 14 g; Carbohydrates: 18 g

HOT AND SOUR SOUP

Recipe Yield: 10 (1 cup) servings

View online with photo: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/hot-and-sour-soup/print/

Source: Eater's Choice Low-Fat Cookbook

Ingredients

10 large dried black mushrooms

1/2 cup tree ear fungi

1/3 tiger lily stems (golden needles)

2 tablespoons cornstarch

3 tablespoons water

3/4 diced uncooked chicken breast

1 teaspoon olive oil

1 tablespoon soy sauce

1 can (8 oz.) bamboo shoots, sliced

6 cups chicken stock, or 3 cans (10-3/4 oz each) chicken broth, defatted, + 2 cans water

3 tablespoons white vinegar

1 tablespoon double black soy sauce

2 cakes tofu (fresh bean curd), cubed

2 teaspoons chili oil

2 egg whites, beaten

4 green onions, sliced

Directions

Place mushrooms, tree ears, and tiger lily stems in a small bowl and cover with boiling water.

In about 15 minutes or when they are soft, drain off the water and chop off stems or any hard parts.

Slice mushrooms and tree ears and pull tiger lily stems into shreds. Set aside.

Combine cornstarch and water into a smooth paste. Set aside.

In a heated wok or skillet, saute chicken in oil until chicken is cooked through.

Stir in regular soy sauce.

Stir in mushrooms, tree ears, tiger lily stems, and bamboo shoots.

Add chicken stock, vinegar, and double black soy sauce.

Stir cornstarch mixture into soup. Let thicken.

Add tofu and bring soup to a boil.

Stir in the chili oil and white pepper.

Turn off the heat for 1 minute and then slowly pour the egg whites into the soup, stirring constantly.

Garnish each bowl of soup with chopped green onions.

Nutritional Information Per Serving: Calories: 97; Fat: 2 g; Protein: 7 g; Carbohydrates: 5 g

Diabetic Exchanges: 1/2 Bread/Starch; 1 Meat

ITALIAN MEATBALL SOUP

Recipe Yield: Yield: 8 servings (about 2 cups each)

Source: 1,001 Recipes For People with Diabetes

Book Title: 1,001 Recipes For People with Diabetes

https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup

Ingredients

1-1/2 pounds ground turkey

2 egg whites

1/4 cup seasoned dry bread crumbs

4 cloves garlic, minced, divided

3 tablespoons Italian seasoning, divided

Olive oil cooking spray

4 cans (15 ounces each) reduced-sodium chicken broth

3 cups water

2 cups green beans, diagonally cut into 1/2-inch pieces

4 medium carrots, sliced

2 medium onions, coarsely chopped

8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces

2 medium plum tomatoes, coarsely chopped

Salt and pepper, to taste

Directions

Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.

Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.

Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g

Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat

SLOW COOKER VEGETABLE AND BEAN SOUP

Recipe Yield: 6 servings

View online: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/vegetable-and-bean-soup/print/

Source: The Everyday Low-Carb Slow Cooker Cookbook

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on LOW for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Protein: 8 g; Carbohydrates: 18 g

Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

VEGETABLE BEEF BARLEY SOUP

Yield: 4 Servings

https://diabeticgourmet.com/diabetic-recipes/vegetable-beef-barley-soup

Ingredients

1 tablespoon vegetable oil

2 teaspoons crushed garlic

1 medium onion, diced

2 celery stalks, diced

2 carrots, diced

2 cups sliced mushrooms

3-1/2 cups beef stock

1/3 cup barley

2 small potatoes, peeled and diced

4 oz. stewing beef, diced

2 tablespoons chopped fresh parsley

Directions

In large non-stick saucepan, heat oil; saute garlic, onion, celery, carrots and mushrooms until tender, approximately 10 minutes.

Add stock, barley, potatoes and beef; cover, reduce heat and simmer approximately 50 minutes or until barley and potatoes are tender, stirring occasionally.

Nutritional Information Per Serving: Calories: 208; Fat: 5 g; Sodium: 1009 mg; Cholesterol: 13 mg; Protein: 11 g; Carbohydrates: 31 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 1/2 Medium Fat Meat, 1/2 Fat

TORTILLA SOUP

Recipe Yield: Makes 4 servings.

View online: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup

Print version: https://diabeticgourmet.com/diabetic-recipes/tortilla-soup/print/

Ingredients

2 tsp. olive oil

2 cloves garlic, minced

3 scallions, sliced thin

2 cans (14.5 oz.) reduced-sodium, fat-free chicken broth

1 cup canned diced tomatoes with green chiles

1 cup frozen corn kernels

1 bay leaf

1/2 tsp. ground cumin

1/2 tsp. chili powder

12 oz. cooked chicken, cut in small pieces

1/4 cup fresh cilantro leaves, chopped

3 Tbsp. fresh lime juice

Salt and freshly ground black pepper, to taste

1 cup baked tortilla chips, crumbled, for garnish

Low-fat sour cream, for garnish

Directions

Heat oil in a large saucepan over medium heat.

Saute garlic and scallions until garlic begins to color.

Add broth, tomatoes, corn and spices and bring to a boil.

Reduce heat and simmer 5 minutes. Add the chicken and heat until warmed through, about 5 minutes.

Add cilantro and lime juice. Stir and warm through. Season to taste with salt and pepper.

Ladle into soup bowls, sprinkle with crumbled tortilla chips and add a dollop of sour cream in the center for garnish.

Nutritional Information Per Serving:Calories: 231; Fat: 6 g; Fiber: 2 g; Sodium: 636 mg; Protein: 31 g; Carbohydrates: 15 g