Soups for Diabetes

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1-1/2 cups uncooked lentils
6 cups water
1/2 tsp black pepper
1/2 tsp cumin
1/2 tsp oregano
2 bay leaves
4 oz can diced green chilies, undrained
1 medium red bell pepper, chopped
1 medium carrot, diced
1/4 cup lime juice
1 Tbsp olive oil

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 8

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

1-1/2 cup tomatillos
1-1/2 cup chopped onion
2 garlic cloves, diced
1 tsp margarine
3-3/4 cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp chopped cilantro
4 oz diced green chilies
1/4 cup spinach, chopped
1 tsp sugar

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

4 medium red potatoes (about 1-1/2 lbs)
1-1/2 cups thinly sliced onion
1 cup chopped celery
1/2 cup dry white wine
1/4 cup chopped fresh parsley
1-1/2 Tbsps tomato paste
1 Tbsp olive oil
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp saffron threads
1/4 tsp pepper
1/8 tsp fennel seeds
2 (8-ounce) bottles clam juice
2 garlic cloves, minced
2 lemon slices
1 (14.5-ounce) can no-salt-added whole tomatoes, drained
1 bay leaf
1/2 lb medium peeled shrimp
3/4 lb cod or other lean white fish fillets, cut into 1-inch pieces

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

4 cups cooked black beans
1 Tbsp olive oil
1 Tbsp cumin
1 cup chopped onions
1 cup sliced carrots
2 cloves garlic
1/2 cup chopped red bell pepper
4 cups low-sodium vegetable stock
1/4 cup chopped chipotle chiles (or green chiles)
1/4 cup plus 2 Tbsp lime juice

A vivid and colorful soup that is full of flavor and truly satisfying.

Preparation time: 30 minutes

Servings: 6.

5 A Day servings: 1.

Ingredients:

* 1 large onion, chopped
* 1 clove garlic, peeled and crushed
* 4 stalks celery, chopped
* 1 tsp. ground cumin
* 4 tsp. olive oil
* 6 cups firmly packed leaf spinach or 2 - 10 oz. packages frozen leaf spinach
* 4 cups low-sodium chicken broth
* 1 tsp. dry oregano leaves, crushed
* 2 cups diced tomatoes
* 1 ½ Tbsp. sour cream, optional*
* salt and pepper, (optional)

A hearty bean soup flavored with healthy chopped greens and diced tomato.

Preparation time: 2 hours plus soaking time

Servings: 8.

5 A Day servings: ½.

* 1 lb. pinto beans, sorted, washed and soaked in water for 12 hours or overnight
* 3 cloves garlic, peeled and crushed
* 1 large onion, peeled and chopped
* 1 ½ tsp. cumin seed
* 1 tsp. red pepper flakes
* ¼ cup chopped cilantro
* 2 tsp. liquid smoke flavoring
* 4 cups finely chopped frozen kale, collards, or mustard greens, cooked
* 2 Tbsp. olive oil
* 1 tsp. salt
* 1 to 1 ½ Tbsp. cider vinegar
* black pepper, to taste
* 2 cups diced fresh tomato
* ½ cup low-fat yogurt

Preparation time: 30 minutes

Servings: 4.

5 A Day servings: 1.

Ingredients:

* 1 - 14 ½ oz. can reduced-sodium chicken broth
* ½ cup water
* 1 lb. (3 medium) potatoes, cut into ½-inch cubes
* 1 medium carrot, cut into ¼-inch slices
* 1 lb. boned and skinned chicken breasts, cut into 1-inch chunks
* 1 medium zucchini, cut into ¼-inch slices
* 3 green onions, sliced
* 2 tsp. dried basil
* 1/8 tsp. salt
* 1/8 tsp. black pepper

Serves: 12

Preparation Time: 30 Minutes

Cooking Time: 8 Hours

Total Time: 8 Hours 30 Minutes

What you need:

2 pounds stew beef, cubed into bite sized pieces
1 large sweet onion
2 jalapenos, seeded and minced
1/2 (4 fluid ounce) bottle mesquite flavored liquid smoke
2 heads garlic, minced
1 (14.5 ounce) can diced tomatoes with jalapenos
2 (15 ounce) cans chili flavored beans with jalapenos
1 (14.5 ounce) can red kidney beans
1 (14.5 ounce) can tomato sauce with garlic and onions
1/2 cup SPLENDA® Brown Sugar Blend
Hot pepper sauce, to taste