Soup

When it's cold out, or you're feeling a little under the weather, homemade soup is always a good meal to try. (It's also good at other times, too.) To that end, here are six soup recipes to help you through the day, including New England Style Clam Chowder and Vegetable-Chicken Noodle Soup. Enjoy!

PUMPKIN SOUP

Recipe Yield: Makes 8 servings.

Source: AICR

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

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

VEGETABLE-CHICKEN NOODLE SOUP

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

To view this online, click here.

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

SOPA DE POLLO A LA MEXICANA - MEXICAN CHICKEN SOUP

Recipe Yield: Yield: 10 servings.Serving Size: 1-1/2 cups

Source: CanolaInfo

Recipe and image appear courtesy of CanolaInfo.org.

View this online at https://diabeticgourmet.com/diabetic-recipe/sopa-de-pollo-a-la-mexicana-mexican-chicken-soup.

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.

Notes:

All of your favorite Mexican flavors mix together in this soup. ¡Muy delicioso!

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

Recipe Yield: Servings: 6

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/new-england-style-clam-chowder

Ingredients

1 medium onion, chopped

1 cup water

2 medium potatoes, peeled and cut into 1/2-inch cubes

2 cans (6oz. each) chopped or minced clams (use clam juice)

3 packages (1 tsp each) chicken bouillon granules

4 cups low-fat (1% fat) milk

3 tbsp each: flour and cornstarch, mixed with 1/2 cup water in a blender

Freshly ground pepper to taste

1/4 cup very lean, cooked bacon bits

Directions

In a large, heavy soup pot sprayed with nonstick spray, stir-fry onion over medium heat until soft.

Add water, potatoes, clams and chicken bouillon granules. Simmer until potatoes are tender, about 10 minutes. Add milk, flour-cornstarch mixture and pepper.

Cook over medium heat, stirring constantly, until thickened. Ladle into 6 large soup bowls and garnish with bacon bits.

Nutritional Information Per Serving: Calories: 177; Fat: 2.46 g; Sodium: 883 mg; Cholesterol: 23 mg; Protein: 12.8 g; Carbohydrates: 24 g

Diabetic Exchanges: 1/2 lean meat; 1 bread; 3/4 nonfat milk

HEARTY MUSHROOM BARLEY SOUP

Recipe Yield: Prep Time: 25 Minutes - Cost: $; Servings: 8 - Difficulty Level: 2

Source: Suzi Castle's Deliciously Healthy Favorite Foods

Book Title: Suzi Castle's Deliciously Healthy Favorite Foods

View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-mushroom-barley-soup

Ingredients

2 cups each: low-sodium chicken broth & water

1/2 cup barley

2 carrots, peeled and diced

2 stalks celery, diced

1 onion, chopped

1/2 pound mushrooms, thickly sliced

1/8 tsp pepper

5 ounces frozen peas

8 ounces cooked chicken breast, cubed

1 can (10-3/4oz.) condensed cream of chicken soup

1/2 cup nonfat milk

Directions

In a covered pan, simmer chicken broth, water, and barley for 30 minutes.

Add carrots, celery, onion, mushrooms, and pepper. Simmer, covered, for 10 minutes. Add peas, chicken, soup, and milk. Simmer for 5 minutes longer.

Nutritional Information Per Serving: Calories: 195; Fat: 5 g; Sodium: 385 mg; Cholesterol: 24 mg; Protein: 11 g; Carbohydrates: 23 g

Diabetic Exchanges: 1 lean meat, 1-1/2 bread

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