When it comes to managing blood sugar levels, a healthy diet plays a crucial role. As a person with diabetes, incorporating nutritious and delicious meals into your daily routine can make all the difference in maintaining good health. One way to do this is by cooking up a pot of warm, comforting soup that’s not only tasty but also supports a diabetic-friendly lifestyle.
In this article, we’ll be sharing 20 hearty diabetic soup recipes that are perfect for anyone looking to manage their blood sugar levels while still indulging in the comfort and satisfaction of a satisfying bowl of soup. From slow-cooked stews to creamy purees, these recipes offer a variety of flavors and textures that are sure to please even the most discerning palate.
Slow Cooker Turkey and Vegetable Soup
A hearty and comforting soup that’s perfect for a chilly day. This slow cooker recipe is easy to prepare and packed with nutritious turkey, vegetables, and beans.
Ingredients:
– 1 lb boneless, skinless turkey breast or thighs
– 1 can (14.5 oz) diced tomatoes
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, chopped
– 1 can (15 oz) kidney beans, drained and rinsed
– 4 cups chicken broth
– 1 tsp dried thyme
– Salt and pepper, to taste
Instructions:
1. Add the turkey, diced tomatoes, onion, garlic, carrots, celery, red bell pepper, kidney beans, chicken broth, and thyme to a slow cooker.
2. Season with salt and pepper to taste.
3. Cook on low for 8 hours or high for 4 hours.
4. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 4-8 hours
Spicy Black Bean and Kale Soup
This hearty soup combines the flavors of spicy black beans, savory kale, and aromatic spices to create a warming and nourishing meal. Perfect for a chilly evening or a quick lunch option.
Ingredients:
– 1 can black beans, drained and rinsed
– 2 cups chopped kale leaves
– 1 onion, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/4 teaspoon cayenne pepper
– 1 can diced tomatoes
– 4 cups vegetable broth
– Salt and pepper, to taste
– Optional: jalapeños or hot sauce for extra heat
Instructions:
1. In a large pot, sauté onion, garlic, and red bell pepper until softened.
2. Add cumin, smoked paprika, and cayenne pepper; cook 1 minute.
3. Add black beans, diced tomatoes, and vegetable broth. Bring to a simmer.
4. Stir in chopped kale leaves and cook until wilted.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped cilantro or scallions if desired.
Cooking Time: 25-30 minutes
Creamy Cauliflower and Leek Soup
This velvety soup is a perfect blend of roasted cauliflower and caramelized leeks, simmered in a rich and creamy broth. A delicious and comforting meal for any occasion.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 medium leeks, cleaned and chopped (white and light green parts only)
– 2 tablespoons butter
– 1 onion, chopped
– 4 cups chicken or vegetable broth
– 1 cup heavy cream or half-and-half
– Salt and pepper, to taste
– Fresh parsley or chives, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower with 1 tablespoon butter and season with salt and pepper. Roast in the oven for 20-25 minutes, or until tender.
3. In a large pot, sauté chopped onion and leeks in remaining 1 tablespoon butter until caramelized, about 10-12 minutes.
4. Add roasted cauliflower, broth, and heavy cream to the pot. Simmer for 15-20 minutes or until heated through.
5. Season with salt and pepper to taste. Serve hot, garnished with parsley or chives if desired.
Cooking Time: 45-50 minutes
Lentil and Spinach Detox Soup
Kickstart your day with this nutritious and delicious soup that’s packed with protein-rich lentils, iron-rich spinach, and a hint of zesty lemon. This recipe is perfect for a quick and easy lunch or dinner that will leave you feeling refreshed and revitalized.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 2 cups fresh spinach leaves
– 1 can (14.5 oz) diced tomatoes
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Fresh lemon wedges, for serving (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, and red bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Add the lentils, water, diced tomatoes, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the lentils are tender.
4. Stir in the spinach leaves and cook until wilted.
5. Serve hot with a squeeze of fresh lemon juice, if desired.
Cooking Time: 40-50 minutes
Chicken Quinoa Minestrone
This recipe combines the flavors of Italy with a nutritious twist by adding quinoa and chicken to the classic minestrone soup. A perfect comfort food for a chilly evening.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups cooked quinoa
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 1 cup frozen green beans
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon dried basil
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the chicken in a little oil until cooked through.
2. Add the quinoa, vegetable broth, diced tomatoes, green beans, onion, and garlic. Stir well.
3. Bring the mixture to a boil, then reduce heat and simmer for 20 minutes or until the flavors have melded together.
4. Season with salt, pepper, and basil.
5. Serve hot and enjoy!
Cooking Time: 25-30 minutes
Roasted Tomato and Basil Soup
This vibrant soup is a perfect blend of flavors, capturing the essence of summer with roasted tomatoes, fragrant basil, and a hint of garlic. Serve warm or chilled, garnished with extra basil leaves for an added touch of elegance.
Ingredients:
– 3 lbs heirloom tomatoes, cored and halved
– 2 cloves of garlic, minced
– 1/4 cup olive oil
– 1/4 cup chicken broth
– 1/2 cup heavy cream or half-and-half (optional)
– 1/4 cup chopped fresh basil leaves
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Toss tomatoes with olive oil, garlic, salt, and pepper on a baking sheet. Roast for 30-40 minutes or until tender.
3. In a blender or food processor, puree roasted tomatoes, chicken broth, and heavy cream or half-and-half (if using) until smooth.
4. Stir in chopped basil leaves and adjust seasoning as needed.
5. Serve warm or chilled, garnished with additional basil leaves.
Cooking Time: 45-50 minutes
Moroccan Chickpea and Pumpkin Soup
This hearty soup combines the warmth of North African spices with the comforting sweetness of pumpkin, all wrapped up in a creamy chickpea base. Perfect for a cozy evening meal.
Ingredients:
– 1 can chickpeas (14 oz)
– 1 small pumpkin (about 2 lbs), peeled and cubed
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 4 cups vegetable broth
– 1 can coconut milk (14 oz)
– Fresh parsley or cilantro for garnish
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, smoked paprika, salt, and pepper. Cook for 1 minute, stirring constantly.
3. Add the chickpeas, pumpkin, vegetable broth, and coconut milk. Bring to a simmer.
4. Reduce heat to low and cook until the pumpkin is tender, about 20-25 minutes.
5. Use an immersion blender or transfer the soup to a blender to puree until smooth.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh parsley or cilantro.
Cooking Time: 30-35 minutes
Asian-Inspired Ginger Chicken Soup
This flavorful soup is a perfect blend of Asian-inspired spices and comfort food, making it a great option for a quick and satisfying meal. With the warmth of ginger and the brightness of soy sauce, this recipe is sure to become a favorite.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 inches fresh ginger, sliced
– 4 cups chicken broth
– 2 tablespoons soy sauce
– 2 cloves garlic, minced
– 1 tablespoon sesame oil
– 1 teaspoon grated white pepper
– Salt to taste
– Chopped green onions and toasted sesame seeds for garnish (optional)
Instructions:
1. In a large pot or Dutch oven, combine chicken, ginger, garlic, and soy sauce.
2. Pour in the chicken broth and bring to a boil over high heat.
3. Reduce heat to medium-low and simmer for 20-25 minutes or until chicken is cooked through.
4. Stir in sesame oil and white pepper.
5. Season with salt to taste.
6. Serve hot, garnished with green onions and toasted sesame seeds if desired.
Cooking Time: 25 minutes
Beef and Barley Vegetable Soup
Warm up with this hearty, comforting soup that’s perfect for a chilly evening or a quick weeknight dinner.
Ingredients:
– 1 pound beef stew meat (such as chuck or round)
– 2 cups mixed vegetables (carrots, potatoes, peas, corn)
– 1 cup pearled barley
– 4 cups beef broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 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 until browned on all sides, about 5 minutes.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the mixed vegetables, barley, beef broth, thyme, salt, and pepper. Bring to a boil, then reduce heat to low and simmer for 1 hour or until the beef is tender and the barley is cooked.
Cooking Time: 1 hour
Servings: 4-6
Zucchini and White Bean Soup
This comforting soup is a perfect blend of summer flavors, with the sweetness of zucchini and cannellini beans complemented by aromatics like garlic and onion.
Ingredients:
– 2 medium zucchinis, chopped
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1/2 cup olive oil
– Salt and pepper to taste
– Fresh parsley or thyme for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute.
3. Add the chopped zucchini and cook until tender, about 5-7 minutes.
4. Add the cannellini beans, vegetable broth, salt, and pepper. Bring to a simmer.
5. Reduce heat to low and let soup cook for 15-20 minutes or until flavors have melded together.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh parsley or thyme if desired.
Cooking Time: 30-40 minutes
Curried Coconut and Carrot Soup
This creamy soup is a perfect blend of Indian spices, coconut milk, and sweet carrots. It’s a comforting and flavorful dish that’s sure to become a new favorite.
Ingredients:
– 2 medium carrots, peeled and chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1 can (14 oz) coconut milk
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. In a large pot, sauté the onion, garlic, curry powder, cumin, and turmeric in a little oil until fragrant.
2. Add the chopped carrots and sauté for 5 minutes.
3. Pour in the coconut milk and vegetable broth, bringing to a boil.
4. Reduce heat and simmer for 20-25 minutes or until the carrots are tender.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 25-30 minutes
Mexican Chicken Tortilla-less Soup
Mexican Chicken Tortilla-less Soup: A flavorful and comforting soup that’s perfect for a quick weeknight dinner or lunch. This recipe skips the tortillas, but keeps all the spicy and savory goodness of traditional Mexican chicken soup.
Ingredients:
– 1 lb boneless, skinless chicken breast or thighs
– 2 medium onions, diced
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 4 cups chicken broth
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Optional: jalapeños or hot sauce for added heat
Instructions:
1. In a large pot, sauté the onions, garlic, and red bell pepper in a little oil until tender.
2. Add the chicken and cook until browned.
3. Stir in cumin, smoked paprika, salt, and pepper.
4. Pour in diced tomatoes and chicken broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the chicken is cooked through.
5. Taste and adjust seasoning as needed.
Cooking Time: 25 minutes
Broccoli and Cheddar Soup (Low-Carb)
A rich and comforting soup that’s perfect for a chilly evening, packed with the nutrients of broccoli and the creaminess of cheddar cheese.
Ingredients:
– 2 cups broccoli florets
– 2 tablespoons butter
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup heavy cream
– 1 cup shredded cheddar cheese (low-carb)
– Salt and pepper to taste
Instructions:
1. In a large pot, melt butter over medium heat. Add onion and garlic; cook until softened, about 3 minutes.
2. Add broccoli and chicken broth; bring to a boil, then reduce heat and simmer for 10-12 minutes or until broccoli is tender.
3. Use an immersion blender (or transfer soup to a blender) to puree the mixture until smooth.
4. Stir in heavy cream and cheddar cheese until melted and creamy. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped scallions if desired.
Cooking Time: 20-25 minutes
Greek Lemon and Egg Soup (Avgolemono)
This classic Greek soup is a refreshing and comforting treat, perfect for any meal or occasion. The tangy lemon and creamy egg combine to create a soothing and flavorful broth.
Ingredients:
– 4 cups chicken broth
– 2 large eggs
– 1/2 cup freshly squeezed lemon juice
– 1/4 teaspoon salt
– 2 tablespoons olive oil
– Fresh parsley or dill for garnish (optional)
Instructions:
1. In a medium saucepan, combine chicken broth and bring to a simmer.
2. Crack in the eggs and whisk until fully incorporated.
3. Add lemon juice and salt; whisk until smooth.
4. Reduce heat to low and cook for 5-7 minutes or until soup has thickened slightly.
5. Stir in olive oil to prevent surface from forming.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh parsley or dill if desired.
Cooking Time: 10-12 minutes
Smoky Sweet Potato and Lentil Soup
This hearty soup combines the natural sweetness of sweet potatoes with the earthy flavor of lentils, all wrapped up in a smoky blanket of cumin and paprika. Perfect for a chilly day or as a comforting meal any time of year.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 4 cups vegetable broth
– Salt and pepper, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Heat oil in a large pot over medium heat. Add onion and garlic; cook until softened, about 5 minutes.
2. Add sweet potatoes, lentils, cumin, paprika, and broth. Bring to a boil, then reduce heat and simmer, covered, for 30-40 minutes or until sweet potatoes are tender.
3. Season with salt and pepper to taste. Serve hot, garnished with cilantro if desired.
Cooking Time: 30-40 minutes
Herbed Mushroom and Wild Rice Soup
This hearty soup combines the earthy flavors of wild rice with the rich aroma of sautéed mushrooms, all tied together with fresh herbs. Perfect for a cozy night in.
Ingredients:
– 1 cup mixed wild rice blend
– 4 cups vegetable broth
– 2 tablespoons olive oil
– 1 large onion, chopped
– 3 cups mixed mushrooms (such as cremini, shiitake, and button)
– 2 cloves garlic, minced
– 2 sprigs fresh thyme
– 1 sprig fresh parsley
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat. Add the chopped onion and cook until translucent, about 5 minutes.
2. Add the mixed mushrooms and cook until they release their liquid and start to brown, about 10 minutes.
3. Add the garlic, thyme, and parsley. Cook for an additional minute.
4. Add the wild rice blend and vegetable broth. Bring to a boil, then reduce heat and simmer for 40-45 minutes or until the rice is tender.
5. Season with salt and pepper to taste.
Cooking Time: 45 minutes
Thai Coconut Curry Shrimp Soup
Thai Coconut Curry Shrimp Soup Recipe
Experience the bold flavors of Thailand with this creamy and aromatic shrimp soup. This recipe combines succulent shrimp, rich coconut milk, and a blend of spices to create a warm and comforting bowl.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons vegetable oil
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon grated fresh ginger
– 1 teaspoon Thai red curry paste
– 1 can (14 oz) coconut milk
– 2 cups fish or chicken broth
– 1/2 cup water
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large pot over medium-high heat.
2. Add onion, garlic, and ginger; cook until onion is translucent.
3. Add curry paste; cook for 1 minute.
4. Add shrimp; cook until pink and just cooked through.
5. Stir in coconut milk, broth, and water; bring to a simmer.
6. Reduce heat to low and let soup cook for 10-15 minutes or until flavors have melded together.
7. Season with salt and pepper to taste.
8. Garnish with cilantro leaves; serve hot.
Cooking Time: 20-25 minutes
Borscht with Lean Beef and Beets
This hearty Russian-inspired soup is a flavorful blend of lean beef, beets, and vegetables, perfect for a chilly evening. With its rich color and tangy taste, this borscht is sure to become a family favorite.
Ingredients:
– 1 pound lean beef stew meat
– 2 large beets, peeled and grated
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 1 can (14.5 oz) diced tomatoes
– 2 tablespoons tomato paste
– 1 teaspoon paprika
– Salt and pepper, to taste
– Fresh parsley or dill, for garnish
Instructions:
1. In a large pot, brown the beef over medium-high heat, breaking it up with a spoon as it cooks.
2. Add the onion, garlic, beets, vegetable broth, diced tomatoes, tomato paste, and paprika. Bring to a boil, then reduce heat and simmer for 45 minutes or until the beets are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with fresh parsley or dill.
Cooking Time: 45 minutes
Garlicky Kale and Cannellini Bean Soup
Warm up with this hearty, comforting soup that combines the earthy flavors of kale and cannellini beans with a pungent kick from garlic. Perfect for a cozy night in or a light lunch.
Ingredients:
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1 large onion, chopped
– 4 cups kale leaves, stems removed and discarded, leaves torn into bite-sized pieces
– 1 can (15 oz) cannellini beans, drained and rinsed
– 4 cups vegetable broth
– Salt and pepper to taste
– Grated Parmesan cheese, optional
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add garlic and cook for 1 minute, until fragrant.
3. Add onion and cook until softened, about 5 minutes.
4. Add kale and cook, stirring occasionally, until wilted, about 5 minutes.
5. Stir in cannellini beans and vegetable broth. Bring to a simmer.
6. Reduce heat to low and let soup cook for 20-25 minutes or until flavors have melded together.
7. Season with salt and pepper to taste.
8. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 45-50 minutes
Mediterranean Fish and Fennel Soup
Mediterranean Fish and Fennel Soup Recipe
This hearty soup combines the freshness of fennel with the tender flake of fish, all wrapped up in a flavorful Mediterranean broth.
Ingredients:
– 1 pound white fish (such as tilapia or cod), cut into 1-inch pieces
– 2 medium bulbs of fennel, sliced
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 cup chicken broth
– 1/2 cup water
– 1 tablespoon olive oil
– 1 teaspoon dried oregano
– Salt and pepper to taste
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 sliced fennel and cook until slightly tender, about 5-7 minutes.
4. Add the garlic and cook for an additional minute.
5. Add the fish pieces and pour in the chicken broth and water. Bring to a simmer.
6. Reduce heat to low and let soup simmer for 10-12 minutes or until fish is cooked through.
7. Season with salt, pepper, and oregano.
Cooking Time: 20-25 minutes
Summary
Discover 20 delicious and healthy diabetic soup recipes that are perfect for a quick and easy meal. From Slow Cooker Turkey and Vegetable Soup to Thai Coconut Curry Shrimp Soup, these soups are not only flavorful but also low in sugar and carbs. With ingredients like turkey, black beans, kale, lentils, chicken, quinoa, roasted tomatoes, chickpeas, ginger, beef, zucchini, carrots, coconut, fish, fennel, and more, you’ll never get bored with these hearty and nutritious options. Whether you’re looking for a comforting meal or a healthy snack, these diabetic-friendly soups are sure to hit the spot.
