Soup!

While many of us think of soup as cool or cold weather fare, it's something that can be enjoyed any time. I still have good memories of my mom's homemade soup, served from a large white tureen.

Here are six yummy homemade soup recipes to help you through the day, including French Country Bean Soup and Minestrone Soup. Enjoy!

SPANISH BLACK BEAN SOUP

Recipe Yield: Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup

Ingredients

2 teaspoons chicken broth

1 teaspoon olive oil

3 cloves garlic, minced

1 medium yellow onion, minced

1 teaspoon fresh minced oregano

1 teaspoon cumin

1 teaspoon chili powder or 1/2 teaspoon cayenne pepper

1 medium red pepper, chopped

1 medium carrot, coarsely chopped

3 cups cooked black beans (from scratch; or canned, rinsed, and drained)

1-1/2 cups fat-free, reduced-sodium chicken broth

1/2 cup dry red wine

Salt and pepper to taste

Directions

In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.

Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat

FRENCH COUNTRY BEAN SOUP

Recipe Yield: Makes 8 servings (with chicken)

Source: AICR

View online at https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup

Ingredients

2 Tbsp. olive oil

1 carrot, cut in half-moons

1 rib celery, sliced

1 small onion, chopped in bite-size pieces

1 small leek, chopped in bite-size pieces

3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips

4 cups fat-free, reduced sodium chicken broth

1 tsp. dried thyme

1 garlic clove, chopped

2 cups squash (e.g. butternut), peeled and diced

1 can (15 oz.) chickpeas or white beans, rinsed and drained

1 cup cooked chicken cut in bite-size pieces(optional)

Directions

Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.

Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)

Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g

Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2

Ingredients

4 cups low-sodium vegetable broth, divided

4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)

1 cup finely chopped onion

1 clove garlic

1 tsp. fresh thyme, chopped

Salt and freshly ground pepper to taste

2 Tbsp. light whipping cream (optional)

1 tsp. fresh parsley, chopped

Nutmeg (optional)

Directions

In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.

Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)

Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.

Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g

CHILI-BEAN SOUP

Recipe Yield: Servings: 8

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup

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; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

MINESTRONE SOUP

Recipe Yield: Yield: 4 servings (about 1 cup each)

Source: Cooking with The Diabetic Chef

Book Title: Cooking with The Diabetic Chef

View this online at https://diabeticgourmet.com/diabetic-recipes/minestrone-soup

Ingredients

1/2 tablespoon olive oil

1/2 medium onion, finely diced

1/4 medium carrot, finely diced

1/4 stalk celery, finely diced

2/3 teaspoon garlic, minced

2 tablespoons leeks, finely diced

3 ounces (about 1/3 cup) canned tomatoes, chopped

1/2 medium zucchini, diced

1/4 teaspoon fresh thyme

3/4 teaspoon fresh oregano, minced

3 cups chicken stock

3 ounces (about 1/2 cup) frozen spinach, chopped

3/4 cup white beans, cooked

1/4 teaspoon salt

1/8 teaspoon white pepper

1 teaspoon Parmesan cheese, grated

Directions

Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.

Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.

Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.

Notes:

Additional info: Dietary Fiber: 5 g, Sugars: 3 g

Nutritional Information Per Serving: Calories: 110; Fat: 3 g; Sodium: 283 mg; Cholesterol: 3 mg; Protein: 7 g; Carbohydrates: 15 g

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

CURRIED POTATO CHOWDER

Recipe Yield: Servings: 8

Source: Joslin Diabetes Gourmet Cookbook

Book Title: Joslin Diabetes Gourmet Cookbook

View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder

Ingredients

Olive oil cooking spray

2 large onions, about 1 pound thinly sliced

1/4 cup dry white wine

1 tbls dry English mustard

1 clove garlic, minced

1 cup plain nonfat yogurt

1/8 tsp sugar

Grated lemon zest of garnish

3 cups beef stock

Thin cucumber slices for garnish

2 large russet potatoes

Directions

In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.

Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.

Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.

Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.

Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.

Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.

Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.

Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g

Diabetic Exchanges: 2 bread/starch