TOMATO CARROT SOUP
2 1/2 tsp olive oil
1 cup chopped sweet onion
1/2 cup chopped carrot
6 cups chopped tomatoes that have been seeded and peeled
1/4 tsp pepper
1 can (14.5 oz) can vegetable broth
6 tbsp plain fat-free yogurt
1 tbsp minced fresh tarragon
Heat oil in a large saucepan over medium heat. Add onion and carrot and saute 5 minutes until tender. Add tomato and cook for 10 minutes. Pour mixture into food processor or blend (may have to do half at a time) and process until smooth. Ladle 1 cup soup onto 6 serving bowls and top each with 1 tbsp yogurt and 1/2 tsp tarragon.
Per serving: 84 calories, 14 g carbs, 3 g protein
GARDEN-CHICKEN SOUP
6 cups water
2 cups tomato juice
1 cup diced, peeled potato
1 medium onion, chopped
1 cup fresh whole kernel corn (may use frozen)
1 cup cooked lima beans
1/2 cup sliced carrots
1 cup chopped broccoli or broccoli florets
1/2 cup chopped celery stalk
1 cup cooked, chopped chicken breast or thighs
2 tbsp chicken bouillon granules
1 tsp garlic powder
1 1/2 tsp Worcestershire sauce
In a large saucepan or a stockpot, combine all ingredients. Stir to mix, cover pan and bring ingredients to a boil. Reduce heat to low and simmer for 1 hour.
TWO-BEAN SOUP
1/2 lb dried baby lima beans
1/2 lb dried great northern beans
1 (49 1/2 oz) can reduced-sodium chicken broth
1 1/2 cups cubed cooked lean ham
1 medium onion, chopped
2 celery ribs with leaves, chopped
2 medium carrots, sliced
3 garlic cloves, minced
1/8 tsp ground ginger
2 green onions, sliced, optional
Wash beans and remove any bad ones. Place in a large pot or dutch oven and add enough water to cover by 2-inches. Bring to a boil and boil for two minutes. Remove from the heat; cover and let stand one hour.
Drain beans and rinse. Return beans to pot. Add broth and ham; bring to a boil. Reduce heat; cover and simmer for one hour. Add the onion, celery, carrots, garlic, ginger and return to a boil. Reduce heat and cover pot. Simmer at least one-half hour or until beans and vegetables are tender. Place in serving bowls and top with green onions for garnish if desired.
Serves 7 Per serving: 215 calories, 31 g carbs, 10 g fiber, 19 g protein
Note: Beans are an excellent food choice for diabetics.
CARAWAY BEEF-VEGETABLE SOUP
2 bacon slices, cut into pieces
1/2 lb round steak, cut into small pieces
1 can beef broth
1 can diced tomatoes, undrained
2 cups water
1/4 cup chili sauce or catsup
1/2 tsp caraway seed
2 cups coarsely chopped cabbage
1 cup sliced carrots
1/4 cup quick-cooking barley
In a 3-qt saucepan, cook bacon over medium heat until crisp. Add beef; cook, stirring, until beef is browned. Stir in broth, tomatoes, water, sauce and caraway seeds. Heat to boiling. Reduce heat and simmer, uncovered, for 10 minutes. Stir in cabbage, carrots and barley. Continue to simmer about 20 minutes until beef and barley are tender.
Makes 4 servings. Per serving: 25g carbs and 17g protein
TASTY LENTIL SOUP WITH CHICKEN
8-oz (1 cup) dried lentils, sorted and rinsed
1 tbsp olive oil
1 lb skinless chicken breasts, cut into 1" chunks
1/2 cup chopped onion
2 medium yellow squash, diced
2 cups sliced carrots
1 cup sliced mushrooms
1 tbsp basil
4 1/2 cups low-sodium chicken broth
1/2 tsp salt
1/4 tsp black pepper
28-oz can Italian-style diced tomatoes, undrained
Grated Parmesan cheese, optional
Heat olive oil in a Dutch-oven or large soup pot over medium-high heat. Cook chicken with onion until chicken is no longer pink in the center, about 5 minutes. Stir in remaining ingredients, except cheese. Heat to boiling, stirring occasionally. Reduce heat to medium-low. Cover and cook about a half hour until the lentils are tender. Sprinkle with cheese when serving, if desired.
Makes 6 servings with a carb count of 33g per serving and 31g protein per serving.
QUICK AND EASY HOMEMADE CHICKEN SOUP
4 cans ready-to-serve reduced-sodium chicken broth
2 cups cooked chicken, cubed
1 cup frozen green peas
1 tsp parsley flakes
1 tsp dried thyme
1/4 tsp black pepper
1 cup chopped celery
1 cup sliced carrots
1/2 cup chopped onion
2 garlic cloves, finely chopped
1 cup uncooked 'no yolks' egg noodles
Put all ingredients, except noodles, in a 3-qt saucepan and bring to boiling. Stir in noodles and reheat to boiling while stirring noodles. Reduce heat to simmer. Simmer, uncovered about 15 minutes, until noodles are soft and vegetables are tender.
Makes 6 servings. Per serving: 14 g carbs and 23 g protein making this a good diabetic option.
HOMEMADE VEGETABLE BEEF SOUP IN 30 MINUTES
1 tbsp olive oil
1 medium yellow onion, chopped
2 garlic cloves, minced
3/4 lb. beef sirloin, thinly sliced
32 oz frozen vegetable blend of broccoli, cauliflower and carrots
1 can black-eyed peas
1 can (14.5 oz) low-sodium beef broth
1 1/4 cups water
1 tsp dried oregano
Heat olive oil in a large saucepan over medium-high heaat. Add the onion and garlic, saute 1 minute. Add beef and continue cooking until browned. Transfer beef to a plate and keep warm. Return the saucepan to heat and add the vegetables, black-eyed peas, broth, water and oregano Bring to a boil, reduce heat to medium and simmer, covered, 8-10 minutes. Add the other ingredients back in and heat through for 4-5 minutes.
Note: This soup has an equal amount of carbs and protein.
QUICK & EASY SAUSAGE-CORN CHOWDER
1 lb smoked sausage or kielbasa
1 small green bell pepper, diced
1 small onion, diced
1 tbsp butter
1 (16 oz) can creamed-style corn
1 can cream of potato soup
2 cups 2% milk
Cut sausage into 1/2" slices then cut slices into halves. Melt butter in a 2-quart heavy saucepan. Add sausage, green pepper and onion. Cook over medium heat until sausage is browned. While stirring, add corn. When corn is mixed in, add soup and mix again. Gradually add milk, stirring constantly. Continue cooking until heated through, stirring frequently.
TORTELLINI-VEGETABE SOUP
2 tbsp olive oil
1 small red onion, chopped
2 medium carrots, chopped
2 celery ribs, thinly sliced
1 small zucchini, chopped
2 plum tomatoes, chopped
2 garlic cloves, minced
2 cans low-fat chicken broth
1 can kidney beans, rinsed and drained
2 tbsp Worcestershire sauce
9 oz pkg refrigerated tortellini
Heat olive oil in a large saucepan over medium heat. Add onion, carrots, celery, zucchini, tomatoes and garlic. Cook, stirring, until vegetables are crisp-tender, 5-7 minutes. Add broth, water, beans and Worcestershire. Heat to boiling and stir in tortellini. Return to boiling and cook approximately 5 minutes, stirring occasionally, until tortellini is tender. Serve with grated Parmesan cheese on top.
QUICK & EASY SOUTHWESTERN VEGETABLE SOUP
5-6 cups fat-free chicken or vegetable broth
2 cups salsa (med or hot according to your taste)
1 pkg taco seasoning mix
16 oz pkg frozen mixed vegetables
1 can fat-free refried beans
Place all ingredients in a large stock pot over medium heat and cook until vegetables are broken apart and beans are blended in. Bring to a boil then reduce heat to low. Cover and cook 15 minutes. Serve with baked tortilla chips.
HEARTY ROTINI CHOWDER
6 oz. rotini, uncooked
2 tbsp olive oil
3/4 cup chopped onion
1 large carrot, peeled and thinly sliced
1/2 cup chopped celery
2 cloves garlic, minced
1/4 cup all-purpose flour
1 1/2 tsp Italian seasoning mix
1/8 tsp red pepper flakes
1/8 tsp black pepper
2 cans fat-free chicken broth
1 can chick-peas, rinsed and drained
1 can Italian-style stewed tomatoes
6 slices bacon, cooked crisp and crumbled
Grated Parmesan cheese to taste
Cook rotini according to package directions. Rinse, drain and set aside. Heat oil in 4-quart saucepan over medium-high heat; add onion, carrot, celery, and garlic. Cook, stirring occasionally, 5-6 minutes until vegetables are crisp tender. Remove from heat. Stir in flour until smooth while adding spices. Gradually stir in broth. Return to medium heat and bring to a boil, stirring often. Boil, stirring constantly, for 1 minute. Reduce heat and stir in rotini, chick-peas and tomatoes. Cook 5 minutes more or until thoroughly heated through. Ladle into serving bowls and add crumbled bacon and grated cheese.
CHICKEN AND WHITE BEAN SOUP
1/4 cup chopped sweet onion
1 clove garlic, minced
1 tbsp olive or canola oil
1/2 lb boneless, skinnless chicken thighs, cubed
1 tsp dried rosemary
1/2 tsp fresh ground black pepper
1 can Italian-Style stewed tomatoes
1 can fat-free reduced-sodium chicken broth
1 can cannellini or great northern beans, drained
dash of hot pepper sauce
Place oil in a large, deep saucepan and heat over medium-high heat. Add onion and garlic; cook until tender, stirring frequently. Sprinkle rosemary and pepper over chicken cubes and add to saucepan. Cook, stirring, about 2-3 minutes to lightly brown. Add tomatoes and broth. Bring mixture to a boil; cover and simmer 10 minutes. Add beans to mixture and simmer, uncovered, another 15 minutes until chicken is done and sauce has thickened. Add hot pepper sauce to taste.
CREAMY VEGETABLE HAM SOUP
1 cup chopped onion
1 tbsp butter
13 1/2 oz can fat free chicken broth
3/4 lb Velveeta-type cheese, cubed
16 oz frozen mixed vegetables
2 cups cubed ham
1/4 tsp salt
1/8 tsp fresh ground black pepper
Melt margarine in a 2-qt saucepan and saute onions until tender. Add chicken broth, milk and cheese. Stir over low heat until the cheese melts. Stir in ham, veggies, salt and pepper. Cover and cook until heated through. Stir occasionally to keep from sticking.