5 Diabetes-Friendly Soups to Make this Winter

Ph. D., Health Writer

Making soup is a great way to get rid of leftovers and also keep your carbs and calories to a minimum. Try these five great recipes this winter to help keep control of your diabetes.

1. Vegetable Soup

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2 (28 oz) cans diced tomatoes

4 cups water

1 (14.5 oz) can green beans (cut and rinsed)

1 (15 oz) can peas (drained and rinsed)

1 (15 oz) can corn (drained and rinsed)

2 carrots (peeled and chopped)

3 medium potatoes (peeled and diced)

1 medium onion (diced)

1/8 tsp ground pepper

1/8 tsp crushed red pepper

1/2 tsp salt

1/2 tsp garlic powder

Add tomatoes and water to a stockpot. Bring to a simmer and cook, covered about 20 minutes. Add remaining ingredients, cover and continue cooking 1 hour more, stirring occasionally.

2. Italian Meatball Soup

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1 package (approximately 24) turkey meatballs

7 cups low sodium beef stock

2 cups water

1/2 tsp salt

2 Tsp tomato paste

1 cup chopped onion

1 cup chopped carrots

1 cup chopped potatoes

1/2 of a cabbage (chopped)

3 Tbs. chopped parsley

Add beef stock, water, salt, tomato paste and parsley to a stockpot. Bring to a boil, then simmer 30 minutes.

3. Chicken and Rice Soup

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4 cups fat free, low sodium chicken broth

1 onion (chopped)

2 ribs celery (chopped)

2 carrots (chopped)

1 cup mushrooms (sliced)

1 cup green beans (chopped)

1/2 cup uncooked rice

2 cups cooked chicken (chopped)

Heat broth in a stockpot on medium. When the broth boils, add the veggies and rice. Reduce heat to low, cover and simmer for 20 minutes until the rice is tender. Add cooked chicken, stir, then cover and cook for 2-3 minutes.

4. Butternut Squash Soup

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2 cups (99% fat free) canned chicken broth

1/2 onion (chopped)

2 ribs celery (chopped)

2 cloves garlic (minced)

2 lbs butternut squash (peeled and cubed)

1/2 cup nonfat plain yogurt plus additional for garnish

1/3 cup skim milk

2 Tbs. chopped chives

Place onions, celery and garlic into a stockpot and bring to a simmer until the onion is soft. Add the squash and bring to a simmer. Continue to simmer until the squash is tender, adding more stock or water as needed. Using a food processor or blender, puree squash mixture until smooth. Whisk the yogurt and milk together. Add yogurt and milk to the soup and reheat but do not allow to boil. Serve with yogurt and chives.

5. Carrot, Tomato and Zucchini Soup

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1 medium onion (chopped)

2 cloves garlic (chopped)

4 carrots (peeled and sliced)

1 medium zucchini (halved and sliced)

1 (14.5 ounce can) diced tomatoes, undrained

3 cups fat-free, low sodium chicken broth

salt and pepper to taste

1 cup fresh herbs (parsley, cilantro, etc.)

Heat 2 tsp canola oil in large pot on medium heat. Cook onions and garlic until softened. Add salt and pepper. Add carrots and zucchini, followed by canned tomatoes and broth. Bring to a boil, then reduce heat, cover and simmer for 20 minutes. Add fresh herbs. Stir and simmer for five more minutes.

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