Are you tired of sacrificing flavor for health when it comes to your meals? As a person living with diabetes, you know that managing your blood sugar levels is crucial. One way to make healthy eating easier and more enjoyable is by incorporating delicious and nutritious soups into your diet.
In this article, we’ll be exploring 20 hearty diabetic soup recipes that are not only good for you but also packed with flavor. From slow-cooked chicken and vegetable stews to creamy cauliflower and leek soups, there’s something on this list for everyone. Whether you’re looking for a comforting bowl of soup to warm up your day or a lighter option to add some excitement to your meal routine, these recipes are sure to satisfy your cravings.
So grab your apron, get cozy, and let’s dive into the world of diabetic-friendly soups that will make your taste buds do the happy dance!
Slow Cooker Chicken and Vegetable Soup
Slow Cooker Chicken and Vegetable Soup Recipe
Warm up with this hearty and comforting slow cooker soup that’s packed with tender chicken, fresh vegetables, and aromatic spices.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 1 large onion, chopped
– 3 cloves garlic, minced
– 2 medium carrots, peeled and sliced
– 2 stalks celery, chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 tsp dried thyme
– 1/2 tsp paprika
– Salt and pepper, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. In the slow cooker, combine chicken, onion, garlic, carrots, celery, diced tomatoes, chicken broth, thyme, paprika, salt, and pepper.
2. Cook on low for 6-8 hours or high for 3-4 hours.
3. Taste and adjust seasoning as needed.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 6-8 hours (low) or 3-4 hours (high)
Spicy Black Bean and Tomato Soup
A flavorful and comforting soup that combines the heat of jalapeños with the richness of black beans and tomatoes.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 cups chopped fresh tomatoes (or 1 can diced tomatoes)
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 jalapeño pepper, seeded and chopped
– 4 cups vegetable broth
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: sour cream, shredded cheese, and diced avocado for toppings
Instructions:
1. In a large pot, sauté the onion, garlic, bell pepper, and jalapeño in a little oil until tender.
2. Add the black beans, tomatoes, vegetable broth, cumin, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the flavors have melded together.
3. Blend the soup until smooth, or leave it chunky if you prefer.
4. Taste and adjust seasoning as needed.
5. Serve hot, topped with your choice of sour cream, shredded cheese, and diced avocado.
Cooking Time: 20-25 minutes
Creamy Cauliflower and Leek Soup
This recipe is a delicious and comforting twist on traditional soups, combining the subtle sweetness of cauliflower with the mild onion flavor of leeks. The creamy texture and hint of garlic make this soup perfect for a cozy evening or as a starter for a special occasion.
Ingredients:
– 1 large head of cauliflower, broken into florets
– 2 medium leeks, cleaned and chopped (white and light green parts only)
– 2 cloves of garlic, minced
– 2 tablespoons butter
– 1/2 cup heavy cream or half-and-half
– 4 cups chicken or vegetable broth
– Salt and pepper to taste
– Fresh parsley or chives for garnish (optional)
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped leeks and cook until softened, about 5 minutes.
2. Add the cauliflower florets, garlic, salt, and pepper. Cook for an additional 3-4 minutes, or until the vegetables are slightly tender.
3. Pour in the broth and bring to a boil. Reduce heat and simmer for 15-20 minutes, or until the vegetables are tender.
4. Use an immersion blender (or transfer the soup to a blender) to puree the soup until smooth.
5. Stir in the heavy cream or half-and-half. Taste and adjust seasoning as needed.
Cooking Time: 25-30 minutes
Lentil and Spinach Soup with Turmeric
This hearty soup combines the comforting warmth of turmeric with the creamy texture of spinach and lentils, perfect for a chilly day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 teaspoons ground turmeric
– 1 teaspoon cumin powder
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the lentils, turmeric, cumin, paprika, salt, and pepper. Stir to combine.
4. Pour in the vegetable broth and bring to a boil.
5. Reduce heat to low and simmer for 30-40 minutes or until the lentils are tender.
6. Stir in the spinach leaves; cook until wilted.
7. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 45-50 minutes
Zucchini and Basil Soup
This vibrant soup is a perfect blend of the season’s best – tender zucchinis, fragrant basil, and a hint of cream. Enjoy its refreshing taste on a warm day.
Ingredients:
– 2 medium zucchinis, chopped
– 1/4 cup olive oil
– 3 cloves garlic, minced
– 1/2 cup fresh basil leaves, chopped
– 1/2 cup chicken or vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add garlic and sauté for 1 minute until fragrant.
3. Add zucchinis, basil, and broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until zucchinis are tender.
4. Use an immersion blender (or transfer the soup to a blender in batches) to puree the mixture until smooth.
5. If desired, stir in heavy cream and season with salt and pepper to taste.
Cooking Time: 20-25 minutes
Turkey and Quinoa Soup
A hearty and nutritious soup that combines the flavors of turkey, quinoa, and vegetables, perfect for a comforting meal.
Ingredients:
– 1 pound boneless, skinless turkey breast or thighs, cut into bite-sized pieces
– 2 cups water
– 1 cup quinoa, rinsed and drained
– 1 medium onion, diced
– 3 cloves garlic, minced
– 2 carrots, peeled and sliced
– 1 celery stalk, sliced
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, combine turkey, water, quinoa, onion, garlic, carrots, and celery.
2. Bring to a boil, then reduce heat to medium-low and simmer for 30 minutes or until quinoa is tender.
3. Add diced tomatoes, thyme, salt, and pepper. Simmer for an additional 10-15 minutes or until heated through.
4. Serve hot, garnished with chopped fresh herbs (optional).
Cooking Time: 45-50 minutes
Roasted Red Pepper and Tomato Soup
A vibrant and flavorful soup that combines the sweetness of roasted red peppers with the tanginess of tomatoes.
Ingredients:
– 2 large red bell peppers
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh tomatoes, chopped (or 1 can of diced tomatoes)
– 4 cups vegetable broth
– 1 teaspoon smoked paprika
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast the red peppers by placing them on a baking sheet, drizzling with olive oil, and sprinkling with salt. Roast for 30-40 minutes or until skin is blistered and charred.
3. Remove peppers from the oven and let cool. Peel off skin, discarding it, and chop the flesh into large pieces.
4. In a large pot, sauté the onion and garlic in olive oil over medium heat until softened.
5. Add roasted peppers, tomatoes, vegetable broth, smoked paprika, salt, and pepper to the pot. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until soup has thickened slightly.
Cooking Time: 45-50 minutes
Broccoli and Cheddar Soup
This comforting soup is a perfect blend of nutritious broccoli and rich cheddar cheese, making it a delightful meal for any time of the year. With its velvety texture and flavorful taste, you’ll love every spoonful!
Ingredients:
– 2 cups broccoli florets
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 tablespoons butter
– 1 cup chicken or vegetable broth
– 1/2 cup milk (or cream)
– 1/2 cup grated cheddar cheese
– Salt and pepper, to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and garlic; cook until softened.
2. Add broccoli, broth, and milk. Bring to a boil, then reduce heat and simmer for 15-20 minutes or until broccoli is tender.
3. Use an immersion blender (or transfer the soup to a blender) to puree the mixture until smooth.
4. Stir in cheddar cheese until melted and well combined. Season with salt and pepper.
5. Serve hot, garnished with chopped parsley or thyme if desired.
Cooking Time: 20-25 minutes
Minestrone Soup with Whole Wheat Pasta
This classic Italian soup is a perfect blend of vegetables, beans, and whole wheat pasta, making it a nutritious and satisfying meal for any time of the year.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 3 cups mixed vegetables (such as zucchini, carrots, green beans, and tomatoes)
– 1 can (14.5 oz) diced tomatoes
– 1 cup cooked kidney beans, drained and rinsed
– 1/2 cup whole wheat pasta
– 4 cups vegetable broth
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the garlic and cook for an additional minute.
4. Add the mixed vegetables, diced tomatoes, kidney beans, and vegetable broth.
5. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the vegetables are tender.
6. Cook the whole wheat pasta according to package instructions.
7. Serve the soup with cooked pasta and garnish with fresh basil leaves if desired.
Cooking Time: 25-30 minutes
Pumpkin and Ginger Soup
Warm up with this comforting and aromatic soup that combines the sweetness of pumpkin with the spicy warmth of ginger.
Ingredients:
– 1 small to medium-sized pumpkin (about 2 lbs)
– 2 inches fresh ginger, peeled and sliced
– 4 cups chicken or vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Heavy cream or coconut cream (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the pumpkin in half lengthwise and scoop out the seeds.
3. Place the pumpkin halves on a baking sheet, cut side up, and roast for 30-40 minutes, or until tender.
4. Scoop the roasted pumpkin flesh into a blender or food processor with the sliced ginger, broth, onion, garlic, and cumin.
5. Blend until smooth, then season with salt and pepper to taste.
6. Serve hot, topped with a dollop of heavy cream or coconut cream if desired.
Cooking Time: 45-50 minutes
Chicken Tortilla Soup with Avocado
This hearty soup combines the comforting flavors of chicken, tortillas, and avocado, perfect for a cozy night in. With just a few simple ingredients, you’ll be savoring this delicious and nutritious soup in no time.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 medium onions, diced
– 3 cloves of garlic, minced
– 2 medium bell peppers, diced
– 2 cups of chicken broth
– 1 can (14.5 oz) of diced tomatoes
– 6-8 corn tortillas, cut into thin strips
– 1 ripe avocado, diced
– 1 teaspoon cumin
– Salt and pepper, to taste
– Optional: shredded cheese, cilantro, and a dollop of sour cream for garnish
Instructions:
1. In a large pot, sauté the onions, garlic, and bell peppers until tender.
2. Add the chicken and cook until browned.
3. Pour in the chicken broth, diced tomatoes, and cumin. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Add the tortilla strips and continue to simmer for an additional 10-15 minutes or until they’re tender.
5. Stir in the diced avocado and season with salt and pepper to taste.
6. Serve hot, garnished with your choice of toppings.
Cooking Time: 40-50 minutes
Vegetable Beef Soup with Barley
This comforting soup is a perfect blend of tender beef, nutritious vegetables, and nutty barley, making it an excellent choice for a cold winter’s day. With its rich flavors and satisfying texture, this recipe is sure to become a family favorite.
Ingredients:
– 1 pound beef stew meat
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 large onion, chopped
– 4 cups mixed vegetables (such as potatoes, green beans, and peas)
– 2 cups chicken broth
– 1 cup pearl barley
– 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.
2. Add the chopped vegetables, chicken broth, and barley. Season with salt, pepper, and thyme.
3. Bring the mixture to a boil, then reduce the heat and simmer for 45 minutes, or until the beef is tender.
4. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 45 minutes
Coconut Curry Lentil Soup
Warm up with this comforting and flavorful soup that combines the richness of coconut milk, the spiciness of curry powder, and the comfort of red lentils.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– 1 cup coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the oil over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, cumin, and curry powder. Cook for 1 minute, stirring constantly.
3. Add lentils, diced tomatoes, broth, and coconut milk. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until lentils are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 35-45 minutes
Split Pea and Ham Soup
Warm up with a comforting bowl of Split Pea and Ham Soup, a classic comfort food that’s easy to make and packed with protein and fiber.
Ingredients:
– 1 pound split peas (green or yellow)
– 2 cups water
– 1 ham hock or 1/4 cup diced cooked ham
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Rinse the split peas and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the peas again, then transfer them to a large pot with the remaining 2 cups of water.
3. Add the ham hock (or diced cooked ham), onion, garlic, and thyme to the pot.
4. Bring to a boil, then reduce heat and simmer for 45-50 minutes or until the peas are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Mexican Chicken Soup with Lime
Brighten up your mealtime with this vibrant and flavorful Mexican chicken soup infused with the zest of lime. This easy-to-make recipe is perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 1 pound boneless, skinless chicken breasts
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 4 cups chicken broth
– 1 can (14.5 oz) diced tomatoes
– 1/2 cup chopped fresh cilantro
– 2 tablespoons lime juice
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, sauté the onions, garlic, and bell pepper in a little oil until tender.
2. Add the chicken, chicken broth, diced tomatoes, and cilantro. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
3. Stir in lime juice and season with salt and pepper to taste.
4. Serve hot, garnished with additional cilantro and lime wedges if desired.
Cooking Time: 25-30 minutes
Sweet Potato and Kale Soup
Warm up with this creamy and nutritious soup that combines the natural sweetness of sweet potatoes with the earthy flavor of kale.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 2 cups curly kale, stems removed and chopped
– 4 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper, to taste
– 1/4 cup heavy cream or half-and-half (optional)
Instructions:
1. In a large pot, sauté the onion and garlic in a little bit of oil until softened.
2. Add the diced sweet potatoes, vegetable broth, and cumin. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until sweet potatoes are tender.
3. Stir in the chopped kale and cook until wilted, about 5 minutes.
4. Use an immersion blender or transfer soup to a blender to puree until smooth.
5. Taste and adjust seasoning as needed. If desired, stir in heavy cream or half-and-half for added richness.
6. Serve hot, garnished with chopped fresh herbs or croutons if desired.
Cooking Time: 30-35 minutes
Asian-Inspired Mushroom Soup
Asian-Inspired Mushroom Soup Recipe
This recipe combines the earthy flavors of mushrooms with the warm spices and aromas of Asia to create a comforting and savory soup.
Ingredients:
– 2 cups mixed mushrooms (shiitake, cremini, button), sliced
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon grated fresh ginger
– 1 tablespoon soy sauce
– 1 tablespoon sesame oil
– 4 cups chicken broth
– 1/2 cup coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic, ginger, and mushrooms; cook until mushrooms release their liquid and start to brown, about 8 minutes.
3. Stir in soy sauce and sesame oil. Pour in chicken broth and coconut milk; bring to a simmer.
4. Reduce heat to low and let soup simmer for 15-20 minutes or until flavors have melded together.
5. Season with salt and pepper to taste. Garnish with cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Carrot and Coriander Soup
Warm up with this vibrant and aromatic soup, perfect for a cozy evening.
Ingredients:
– 2 large carrots, peeled and chopped
– 1 small onion, chopped
– 3 cloves of garlic, minced
– 1 teaspoon ground coriander
– 4 cups vegetable broth
– 1/2 cup heavy cream (optional)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
Instructions:
1. In a large pot, sauté the chopped onion and minced garlic in a little oil until softened.
2. Add the chopped carrots, ground coriander, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are tender.
3. Use an immersion blender or transfer the soup to a blender and puree until smooth.
4. If desired, stir in heavy cream to add richness.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 25-30 minutes
White Bean and Rosemary Soup
A hearty and comforting soup that combines creamy cannellini beans with the fragrant flavor of rosemary, perfect for a chilly evening.
Ingredients:
– 1 cup dried cannellini beans, soaked overnight and drained
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 sprigs fresh rosemary, chopped
– 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 minced garlic and cook for an additional minute.
4. Add the soaked cannellini beans, vegetable broth, and chopped rosemary to the pot.
5. Bring the mixture to a boil, then reduce the heat and simmer for 20-25 minutes or until the beans are tender.
6. Season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Tomato Basil Soup with Parmesan
A classic Italian-inspired soup that combines the flavors of fresh tomatoes, basil, and Parmesan cheese.
Ingredients:
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 garlic cloves, minced
– 2 cups chopped fresh tomatoes (or 1 can of diced tomatoes)
– 1 cup chicken or vegetable broth
– 1/2 cup heavy cream or half-and-half
– 1/4 cup grated Parmesan cheese
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic; cook until the onion is translucent.
2. Add the chopped tomatoes, broth, and heavy cream or half-and-half. Bring to a simmer.
3. Reduce the heat to low and let simmer for 15-20 minutes, stirring occasionally.
4. Stir in the Parmesan cheese until melted. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh basil.
Cooking Time: 20-25 minutes
Summary
Discover 20 deliciously healthy soup recipes perfect for diabetics! These hearty soups are packed with nutrients and flavor, and are designed to help manage blood sugar levels. From classic combinations like chicken and vegetable to more adventurous options like coconut curry lentil and roasted red pepper tomato, there’s something for everyone. With a focus on whole foods and minimal added sugars, these recipes are not only tasty but also nutritious. Try one today and enjoy the warmth and comfort of a delicious bowl of soup!
