Soup

Is there anything that says yum more than homemade soup?

Well, there might be one or two things, but homemade soup is absolutely wonderful when looking for warming comfort food. Today's offerings include Quick Minestrone and Vegetable-Chicken Noodle Soup. Enjoy!

CHICKPEA SOUP

Recipe Yield: Serves: 6 (1-cup) Servings

Source: Light and Easy Diabetes Cuisine

Book Title: Light and Easy Diabetes Cuisine

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

Ingredients

1 teaspoon virgin olive oil

1 small onion, chopped

1 garlic clove, minced

1 celery stalk, sliced

1 carrot, sliced

1/2 small red bell pepper, diced

1 cup canned Italian plum tomatoes with liquid

1/2 tsp dried leaf basil, or 1-1/2 tsp chopped fresh basil

1 cup canned chickpeas (garbanzos), rinsed, drained

4 cups Chicken Broth

Pepper to taste

Directions

In a non-stick saucepan, heat the oil and cook onion, garlic and celery 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat and simmer, covered, 20 minutes.

Nutritional Information Per Serving: Calories: 74; Fat: 1 g; Sodium: 96 mg; Protein: 5 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 Starch/Bread

GOULASH SOUP

Recipe Yield: Servings: 6

Source: Deliciously Healthy Favorite Foods Cookbook

Book Title: Deliciously Healthy Favorite Foods Cookbook

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

Ingredients

1 cup chopped onion

1 clove garlic, minced

1/2 pound lean round steak, cut into 1/2" cubes

4 cups water

1 beef bouillon cube

1-2 tablespoons paprika

1/2 teaspoon Morton Lite Salt Mixture

2 ounces tomato paste (or substitute 1 peeled tomato, cut up)

1 medium potato, peeled and diced

Directions

In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.

Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.

Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g

Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch

QUICK MINESTRONE

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/quick-minestrone.

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; Fat: 2.4 g; Sodium: 871 mg; Cholesterol: 6.1 mg; Protein: 8.9 g; Carbohydrates: 17 g

Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch

GREEN MINESTRONE

Recipe Yield: Makes 6 servings

Source: AICR

Recipe and image appear courtesy of American Institute for Cancer Research.

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

Ingredients

1 Tbsp. extra virgin olive oil

4 scallions, chopped, white and green parts

1 medium leek, white part only, halved and sliced

1 small red onion, diced

1 celery rib, thinly sliced

4 cups reduced-sodium, fat-free chicken or vegetable broth

12 green beans, or 1 cup frozen, cut in 1-inch pieces

1 medium potato, peeled and cut in 1/2-inch cubes

1 small zucchini, cut in 1/2-inch slices

3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard

1 cup canned kidney beans, rinsed and drained

Salt and freshly ground black pepper, to taste

2 Tbsp. grated Parmesan cheese

Directions

Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.

Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.

Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g

Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat

VEGETABLE AND BEAN SOUP

Yield: 6 servings

Online: http://diabeticgourmet.com/recipes/html/900.shtml

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

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

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)

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; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g

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

VEGETABLE-CHICKEN NOODLE SOUP

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

View this online 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; Fat: 2 g; Sodium: 73 mg; Cholesterol: 18 mg; Protein: 10 g; Carbohydrates: 12 g

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