Soup

For years, I've considered homemade Soup to be one of those comfort foods that I feel like occasionally cooking. If you love homemade soup, too, today's post is sure to please. Check out the Mexican Chicken Soup, the Vegetable-Chicken Noodle Soup, and the rest of today's yumminess. Enjoy!

SUMMER SOUP

Servings: 4 (1-cup servings)

Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml

Source: Light and Easy Diabetes Cuisine

Ingredients

2 cups water

Salt and pepper to taste

2 new potatoes, peeled, diced

2 carrots, sliced

6 fresh spinach leaves, chopped

1/2 cup fresh green peas or thawed frozen green peas

1 tablespoon arrowroot

1-1/2 cups skim milk

1/4 teaspoon red (cayenne) pepper

1 tablespoon chopped fresh parsley

Directions

In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.

Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.

Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable

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

HOT AND SOUR SOUP

Yield: 5 servings

Source: Mr. Food Every Day's a Holiday Diabetic Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml

View recipe: http://diabeticgourmet.com/recipes/html/901.shtml

Note: This recipe originally called for chicken broth. Since I originally posted it on a Meatless Monday, I’ve changed that to veggie broth.

Ingredients

2 cans (14 ounces each) reduced-sodium veggie broth, divided

2 tablespoons cornstarch

1/2 pound firm tofu, cut into small chunks

1/4 pound sliced fresh mushrooms

2 tablespoons light soy sauce

3 tablespoons white vinegar

1 teaspoon ground ginger

1 teaspoon black pepper

1 egg, lightly beaten

1 cup fresh bean sprouts

1/2 teaspoon sesame oil

Directions

In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.

In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.

Slowy stir in the beaten egg to form egg strands.

Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.

Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat

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

MEXICAN CHICKEN SOUP

Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml

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. Sauté 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.

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

LEEK-MUSHROOM SOUP

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/leek-mushroom-soup.

Ingredients

6 large leeks

1/2 pound mushrooms, sliced

2 cloves garlic, minced

1/4 tsp dried tarragon leaves

1/3 cup flour

1/4 tsp white pepper

2 cups low-fat (1% fat) milk

4 cups low-sodium chicken broth

Directions

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.

In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.

In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.

Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g

Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk