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Diabetic Recipes - Vegetarian Soups

Author: Nancy Berkoff, EdD, RD
Source: Vegan Menu For People With Diabetes

Creamy Carrot Soup

Ingredients:

1 lb peeled and thinly sliced carrots
1 c carrot juice (canned or fresh)
1 tsp vegan margarine
2 tsp orange juice concentrate
2 c carrot juice
1 tsp lemon zest
1 c silken tofu

Directions:

In a large pot, simmer carrots, carrot juice, vegan margarine, concentrate, and curry powder until almost all the liquid has evaporated, approximately 45 minutes. In a blender or food procesor, puree cooked carrots, carrot juice, lemon zest, and tofu and process until very smooth. Refrigerate soup for at least 2 hours or freeze until ready to eat.

Makes 4 Servings.

Dietary Exchanges: 1/2 Protein, 1 Vegetable, 1 Fruit

Nutrients Per Serving:
135 Calories
5 g Protein
23 g Carbohydrates
1 mg Iron
4 g Dietary Fiber
3 g Fat
102 mg Calcium
146 mg Sodium

***********************************************************

Wonder Gazpacho

Ingredients:

1 c chopped, ripe tomatoes
2 tbsp tomato paste
1/8 c chopped cucumbers
1/4 c chopped bell peppers
1/8 c chopped onions
1 minced garlic clove or 1 tsp granulated garlic
1 tsp cracked black pepper
2 tsp lemon or lime juice

Directions:

Place all the ingredients in a blender and pulse until a chunky texture is achieved. Pour into serving bowls and chill for at least 30 minutes before serving.

Makes 2 Servings.

Dietary Exchanges: 1 Fruit

Nutrients Per Serving:
48 Calories
2 g Protein
11 g Carbohydrates
1 mg Iron
3 g Dietary Fiber
<1 g Fat
23 mg Calcium
24 mg Sodium

***********************************************************

Green and Creamy Soup

Ingredients:

vegetable oil spray
1/2 c chopped onion
1/4 c celery
3 c vegetable broth
1/4 c dried split peas, rinsed
1 bay leaf
1 c diced zucchini or yellow squash (thawed, frozen squash will work)
1/2 tsp dried basil
1 c thawed, frozen chopped spinach, drained
1 tbsp chopped fresh parsley

Directions:

Heat a medium-sized saucepan and spray with oil. Saute onions and celery until soft, approximately 2 minutes. Add vegetable broth, split peas, and bay leaf. Bring to a quick boil, reduce heat, and cover. Simmer for 30 minutes. Add squash and basil and simmer for 5 minutes. Remove bay leaf and place soup in a blender. Blend until smooth. Put soup back in pot, add spinach and parsley, and heat for 5 minutes. Serve soup hot or allow it to cool before freezing.

Makes 4 Servings.

Dietary Exchanges: 1 Protein, 1 Starch

Nutrients Per Serving:
84 Calories
6 g Protein
15 g Carbohydrates
2 mg Iron
4 g Dietary Fiber
2 g Fat
67 mg Calcium
793 mg Sodium

***********************************************************

Lentil Chili

Ingredients:

1/2 c drained canned or cooked lentils
1/4 c chopped tomatoes
1/4 c prepared salsa
1/2 tsp red pepper flakes
1/2 tsp chili powder

Directions:

Combine all ingredients and stir to mix. Microwave, covered, for 4 minutes on HIGH, or cook on stove in a small pot until heated through.

Makes 1 Portion.

Dietary Exchanges: 2 Starch, 1 Vegetable, 1 Very Lean Protein

Nutrients Per Serving:
153 Calories
11 g Protein
28 g Carbohydrates
4 mg Iron
10 g Dietary Fiber
1 g Fat
45 mg Calcium
300 mg Sodium

Flourish

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*Many of the statements on this web site have not been evaluated by the Food and Drug Administration or other government, research or academic body; any that were are so marked. This information is not intended to diagnose, treat, cure or prevent diabetes or any disease. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or other medical professional. Not intended to diagnose or prescribe for medical or psychological conditions nor to claim to prevent, treat, mitigate or cure such conditions. You should not use the information contained herein for diagnosing or treating a health problem or disease, or prescribing any medication. Any products advertised are from third parties. You should read carefully all product packaging. You should consult with a healthcare professional before starting any diet, exercise or supplementation program. Do not discontinue the use of prescription medication without the approval of your physician.

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***Recipes provided usually include nutritional information and diabetic exchanges. Not all recipes are appropriate for all people. Please make sure a recipe is appropriate for your meal plan and pay careful attention to serving sizes. User is solely responsible for their use of any content provided.