Diabetic Healthy Soups Vegtable

Diabetic Healthy Soups-Vegtable

Potato Soup

4 medium potatoes, cubed
3 stalks celery, chopped
1/2 cup onion, minced
1 carrot, chopped
1 1/2 cups low-sodium beef broth
3 cups skim milk
4 tablespoons flour

Put all ingredients except milk and flour in a saucepan and summer, covered until potatoes are tender, about 15 to 20 minutes. Place milk and flour in a shaker blender. Add milk and flour mixture to the other ingredients, stirring constantly. Simmer uncovered 5 to 10 minutes. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 164
Carbohydrates: 32 grams
Protein: 8 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 2 mg
Fiber: 2 grams
Sodium: 114 mg

Sherried Pea Soup

2 cups fresh or frozen peas
1 cup low-sodium chicken broth
pepper as desired
1 cup skim milk
2 tablespoons sherry
1/2 teaspoon grated lemon peel for garnish

Combine peas, chicken broth, and pepper in a saucepan. Bring to a boil, cover and cook until the peas are tender, about 5 minutes. Cool slightly and pour the peas and all of the liquid from the pan into a blender. Add the milk and sherry, blend until smooth. Pour the soup into a container, cover and refrigerate until cold. Pour the cold soup into chilled bowls and sprinkle each serving with a pinch of grated lemon peel. Makes 6 servings.

Nutritional Information (1 serving):
Calories: 69
Carbohydrates: 10 grams
Protein: 5 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 1 mg
Fiber: 3 grams
Sodium: 80 mg
Potassium: 196 mg
Calcium: 65 mg
Exchanges: 1 starch
Potassium: 675 mg
Calcium: 178 mg
Exchanges: 1 starch, 1 skim milk

Spicy Bean & Vegetable Soup

4 cups tomatoes
1 cup water
1 6-ounce can tomato paste
1 tablespoon chili powder
1/2 teaspoon garlic powder
1 teaspoon basil
1 teaspoon cumin 1/2 teaspoon black pepper, if desired
2 cups cooked red beans
2 cups cooked pinto beans
2 cups cooked garbanzo beans
2 cups frozen corn
1 cup shopped carrots
1 cup chopped celery
1 cup chopped onion

Combine ingredients in a large soup pan. Bring to a boil. Reduce heat, cover and simmer for 20 minutes. Makes 12 servings.

Nutritional Information (1 serving):
Calories: 149
Carbohydrates: 30 grams
Protein: 7 grams
Fat: 1 gram
Saturated fat: trace
Cholesterol: 0
Fiber: 7 grams
Sodium: 350 mg
Potassium: 487 mg
Calcium: 39 mg
Exchanges: 2 starch