When it comes to managing diabetes, a healthy diet plays a crucial role. One key aspect of that diet is incorporating nutrient-rich foods into your daily meals, and soups are an excellent way to do just that. Not only can they be filling and satisfying, but they also provide a concentrated dose of vitamins, minerals, and other essential nutrients.
In this article, we’ll explore 18 hearty diabetic soup recipes that are not only delicious but also packed with nutritious ingredients. From creamy broccoli and cheddar soups to spicy black bean soups, and from low-carb chicken and vegetable soups to roasted cauliflower and garlic soups, there’s something for everyone on this list. Whether you’re looking for a comforting meal or a quick and easy snack, these recipes are sure to hit the spot.
Creamy Broccoli and Cheddar Soup
A comforting and creamy soup that’s perfect for a chilly evening or as a satisfying lunch. This recipe combines the nutritional benefits of broccoli with the richness of cheddar cheese.
Ingredients:
– 2 tablespoons butter
– 1 onion, chopped
– 3 cups broccoli florets
– 2 cups chicken broth
– 1 cup milk
– 1/2 cup grated cheddar cheese
– Salt and pepper to taste
Instructions:
1. Melt the butter in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
2. Add the broccoli florets and chicken broth to the pot. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the broccoli is tender.
3. Use an immersion blender (or transfer the soup to a blender in batches) to puree the mixture until smooth.
4. Stir in the milk and grated cheddar cheese until well combined.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Spicy Black Bean Soup
This hearty soup is a perfect blend of spicy and savory flavors, made with simple ingredients and minimal fuss. Serve it with crusty bread or as a filling main course for a quick and satisfying meal.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can diced tomatoes
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper (or more to taste)
– 6 cups vegetable broth
– Salt and pepper, to taste
– Optional: jalapeños or other hot peppers for added heat
Instructions:
1. In a large pot, sauté onion, garlic, and red bell pepper in a little oil until softened.
2. Add cumin, smoked paprika, and cayenne pepper; cook 1 minute.
3. Add black beans, diced tomatoes, and vegetable broth. Bring to a boil, then simmer for 20-25 minutes or until flavors have melded together.
4. Season with salt and pepper to taste. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Low-Carb Chicken and Vegetable Soup
This hearty soup recipe is a great way to warm up on a chilly day while keeping your carb count in check. With just 5g of carbs per serving, this low-carb soup is perfect for those following a ketogenic or Atkins diet.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 cups mixed vegetables (such as bell peppers, mushrooms, spinach, and onions)
– 4 cups chicken broth
– 1/2 cup heavy cream
– 1 tsp dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, sauté the chicken in a little bit of oil until cooked through.
2. Add the mixed vegetables and cook until they’re tender.
3. Pour in the chicken broth and bring to a boil.
4. Reduce heat and simmer for 10-15 minutes.
5. Stir in the heavy cream and season with thyme, salt, and pepper.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Tomato Basil Soup with Fresh Herbs
Elevate your soup game with this light and flavorful recipe that combines the sweetness of tomatoes with the brightness of fresh herbs. Perfect for a quick lunch or a cozy dinner, this soup is sure to please even the pickiest eaters.
Ingredients:
– 2 lbs fresh tomatoes, diced
– 1/4 cup olive oil
– 1 onion, finely chopped
– 3 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1 tsp dried basil
– Salt and pepper to taste
– Fresh herbs (such as parsley, thyme, or cilantro), chopped (optional)
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the diced tomatoes, chicken broth, and heavy cream. Bring to a simmer.
4. Reduce heat to low and let cook for 15-20 minutes or until the soup has thickened slightly.
5. Stir in dried basil and season with salt and pepper to taste.
6. Garnish with chopped fresh herbs, if desired.
7. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Lentil and Spinach Soup
A hearty and nutritious soup that combines the comforting warmth of lentils with the vibrant flavor of spinach.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon dried thyme
– 1/4 teaspoon red pepper flakes (optional)
– 1 cup fresh spinach leaves
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the garlic, cumin, thyme, and red pepper flakes (if using). Cook for an additional minute.
4. Add the lentils, water or broth, and salt. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the fresh spinach leaves and cook until wilted.
6. Season with pepper to taste.
Cooking Time: 45-50 minutes
Zucchini and Carrot Ginger Soup
This soup is a perfect blend of flavors and textures, making it a great option for a light and satisfying meal. The combination of zucchini, carrots, and ginger creates a deliciously subtle flavor profile that’s sure to please.
Ingredients:
– 2 medium zucchinis
– 4 medium carrots
– 1-inch piece of fresh ginger
– 2 tablespoons olive oil
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh cilantro for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped zucchinis, carrots, and ginger; cook until tender, about 5 minutes.
3. Pour in the vegetable broth and bring to a boil.
4. Reduce heat and simmer for 15-20 minutes or until the vegetables are very tender.
5. Purée the soup using an immersion blender or regular blender.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 25-30 minutes
Turkey and Quinoa Soup
This comforting soup is a perfect blend of flavors and textures, featuring tender turkey, nutty quinoa, and a medley of vegetables. With its mild and slightly spicy flavor profile, it’s an excellent choice for a weeknight dinner or a quick lunch.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs
– 2 cups chicken broth
– 1 cup quinoa, rinsed and drained
– 1 large onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and sliced
– 2 celery stalks, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: fresh cilantro for garnish
Instructions:
1. In a large pot, sauté the onion, garlic, carrots, and celery in a little bit of oil until tender.
2. Add the turkey, chicken broth, quinoa, diced tomatoes, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the quinoa is cooked and the turkey is tender.
3. Taste and adjust seasoning as needed.
4. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 45-50 minutes
Roasted Cauliflower and Garlic Soup
Roasted Cauliflower and Garlic Soup: A creamy and comforting soup that showcases the rich flavors of roasted cauliflower and garlic.
Ingredients:
– 1 head of cauliflower, broken into florets
– 3 cloves of garlic, peeled and minced
– 2 tablespoons olive oil
– 4 cups vegetable broth
– 1 cup heavy cream or half-and-half (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender and caramelized.
3. In a large pot, sauté minced garlic in the remaining 1 tablespoon of olive oil over medium heat for 5-7 minutes, or until fragrant and lightly browned.
4. Add roasted cauliflower to the pot along with vegetable broth and bring to a boil. Reduce heat and simmer for 15-20 minutes.
5. Use an immersion blender or transfer soup to a blender and puree until smooth.
6. Stir in heavy cream or half-and-half, if using. Season with salt and pepper to taste.
7. Serve warm and enjoy!
Cooking Time: 40-50 minutes
Mexican Chicken Tortilla Soup
This hearty soup combines tender chicken, flavorful spices, and crispy tortillas for a deliciously comforting meal. Perfect for a chilly evening or a quick lunch, this recipe serves 4-6 people.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium onions, diced
– 3 cloves of garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups chicken broth
– 1 tsp cumin
– 1 tsp chili powder
– Salt and pepper to taste
– 6-8 corn tortillas
– Shredded cheese, sour cream, and cilantro for toppings (optional)
Instructions:
1. In a large pot, sauté onions, garlic, and bell pepper until tender.
2. Add chicken, cumin, chili powder, salt, and pepper. Cook until chicken is browned.
3. Add diced tomatoes and chicken broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Meanwhile, cut tortillas into strips and fry in oil until crispy.
5. Add fried tortilla strips and cooked chicken to the pot. Simmer for an additional 10 minutes.
6. Taste and adjust seasoning as needed.
7. Serve hot with desired toppings.
Cooking Time: 40-45 minutes
Pumpkin and Sage Soup
This creamy soup combines the comforting flavors of roasted pumpkin and sage, perfect for a chilly fall evening. With just a few ingredients, you can create a rich and satisfying meal.
Ingredients:
– 1 small pumpkin (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh sage, chopped
– 4 cups chicken broth
– 1 cup heavy cream
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Toss pumpkin cubes with olive oil, salt, and pepper on a baking sheet. Roast for 30 minutes, or until tender.
2. In a large pot, sauté chopped onion and minced garlic in a little water until softened. Add roasted pumpkin, chopped sage, and chicken broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
3. Use an immersion blender to puree the soup until smooth. Stir in heavy cream and season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Vegetarian Minestrone Soup
This hearty and flavorful soup is a perfect blend of vegetables, beans, and pasta, making it a satisfying meal for any occasion. With its rich aroma and taste, you’ll be hooked from the first spoonful!
Ingredients:
– 1 tablespoon olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 2 cups mixed vegetables (such as zucchini, carrots, green beans, and bell peppers)
– 1 can (14.5 oz) diced tomatoes
– 1 cup cooked kidney beans, drained and rinsed
– 1 cup small pasta shapes (such as elbow macaroni or ditalini)
– 4 cups vegetable broth
– 1 teaspoon dried basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the mixed vegetables, diced tomatoes, kidney beans, pasta, and vegetable broth.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
5. Season with basil, salt, and pepper to taste.
6. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Cabbage and Sausage Soup
This comforting soup is a perfect blend of tender cabbage, savory sausage, and aromatic spices. With its rich flavor and satisfying texture, it’s sure to become a family favorite.
Ingredients:
– 1 medium head of cabbage, chopped
– 1 pound sweet Italian sausage, sliced
– 4 cups chicken broth
– 2 medium carrots, chopped
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon caraway seeds
– Salt and pepper to taste
– Optional: crusty bread or crackers for serving
Instructions:
1. In a large pot or Dutch oven, cook the sausage over medium-high heat until browned, about 5 minutes.
2. Add the chopped onion and cook until softened, about 3-4 minutes.
3. Add the garlic, carrots, cabbage, chicken broth, and caraway seeds. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 45-50 minutes
Curried Butternut Squash Soup
This creamy and comforting soup is perfect for a chilly fall or winter evening. The subtle sweetness of the butternut squash pairs beautifully with the aromatic spices, making it a delightful treat.
Ingredients:
– 1 large butternut squash (about 2 lbs), peeled, seeded, and cubed
– 2 tablespoons unsalted butter
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 4 cups chicken or vegetable broth
– 1 cup heavy cream (optional)
– Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, curry powder, turmeric, salt, and pepper. Cook for 1 minute, stirring constantly.
3. Add squash and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until squash is tender.
4. Use an immersion blender or transfer soup to a blender and puree until smooth.
5. If desired, stir in heavy cream. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped cilantro.
Cooking Time: 30-40 minutes
Beef and Barley Soup
This comforting soup is a classic combination of tender beef, nutty barley, and rich vegetables, perfect for a cozy evening meal. With its deep flavor profile and satisfying texture, it’s sure to become a family favorite.
Ingredients:
– 2 pounds beef stew meat
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 cup pearl barley
– 4 cups beef broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef over medium-high heat until browned on all sides.
2. Add the onion, garlic, carrots, and celery; cook until the vegetables are tender.
3. Add the barley, beef broth, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 1 1/2 hours or until the barley is tender.
4. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: Approximately 1 hour 30 minutes
Green Pea and Mint Soup
This vibrant green soup is a perfect blend of sweet peas, refreshing mint, and creamy texture. A great way to beat the summer heat, this recipe is quick, easy, and packed with nutrients.
Ingredients:
– 1 cup fresh green peas
– 2 cups vegetable broth
– 1/4 cup chopped fresh mint leaves
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– Salt and pepper to taste
– Optional: 1/2 cup heavy cream or Greek yogurt (for a creamy version)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until softened.
2. Add the green peas, vegetable broth, and mint leaves to the pot. Bring to a boil, then reduce the heat and simmer for 10-12 minutes or until the peas are tender.
3. Use an immersion blender to puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, then return to the pot.
4. Season with salt and pepper to taste. If desired, stir in heavy cream or Greek yogurt for a creamy version.
5. Serve immediately, garnished with additional mint leaves if desired.
Cooking Time: 15-18 minutes
Sweet Potato and Coconut Soup
This creamy soup is a perfect blend of sweet and savory flavors, with the warmth of coconut milk and the comfort of roasted sweet potatoes. Serve as a comforting side dish or enjoy as a light lunch.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 can (14 oz) full-fat coconut milk
– 4 cups vegetable broth
– 1 teaspoon ground cumin
– Salt and pepper, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large pot, sauté onion and garlic in 1 tablespoon olive oil over medium heat until softened.
4. Add roasted sweet potatoes, coconut milk, broth, cumin, salt, and pepper to the pot. Simmer for 15-20 minutes or until heated through.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 40-50 minutes
Asian-Inspired Mushroom Soup
This recipe combines the earthy flavors of mushrooms with the bold spices of Asia to create a hearty and comforting soup. With just a few simple ingredients, you can warm up on a chilly day.
Ingredients:
– 1 tablespoon vegetable oil
– 1 small onion, thinly sliced
– 2 cups mixed mushrooms (such as shiitake, cremini, and oyster), cleaned and sliced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1/4 cup soy sauce
– 1/4 cup chicken or vegetable broth
– 1/2 cup water
– 1 tablespoon cornstarch
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add mushrooms and garlic; cook until mushrooms release their liquid and start to brown, about 5 minutes.
4. Stir in ginger, soy sauce, broth, water, and cornstarch mixture. Bring to a boil, then reduce heat and simmer for 10-15 minutes or until soup has thickened slightly.
5. Season with salt and pepper to taste. Garnish with green onions if desired.
Cooking Time: 20-25 minutes
Chickpea and Kale Soup
Warm up with this comforting and nutritious soup that’s packed with protein, fiber, and vitamins. This recipe is a perfect way to use up leftover kale or add some extra greens to your meal.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 cups vegetable broth
– 1 bunch kale, stems removed and chopped
– 1 onion, diced
– 3 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 2 tablespoons olive oil
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the cumin and cook for 30 seconds.
5. Add the chickpeas, vegetable broth, and chopped kale to the pot.
6. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the kale is tender.
7. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Summary
Discover 18 delicious and nutritious soup recipes perfect for people with diabetes. From creamy broccoli and cheddar to spicy black bean, these hearty soups are not only flavorful but also packed with nutrients. With a variety of options to choose from, including low-carb chicken and vegetable, tomato basil, lentil and spinach, and more, you’re sure to find something that suits your taste buds. Each recipe is carefully crafted to provide the right balance of carbohydrates, protein, and healthy fats for a satisfying meal that won’t spike your blood sugar levels.
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