Healthy Soup Recipe

Why is soup so good for you?

Hearty soups with vegetables and pulses can make for a filling and nutritious meal. Some soups could keep you fuller for longer than eating the same ingredients separately, such as those with lentils.

This makes soup a particularly good food if you have diabetes and are trying to avoid snacking between meals.

Soups can provide lots of important nutrition. They are a useful way to increase your vegetable intake, which is a good source of fiber, vitamins, and minerals. You can add healthier carbohydrates like pulses, a handful of brown rice, or small wholewheat pasta shapes. Sprinkling with toasted nuts or seeds gives some healthy fats and added protein. 

It is important for individuals with diabetes to work with a healthcare professional, such as a registered dietitian, to create an individualized meal plan that meets their specific needs and goals. Additionally, regular monitoring of blood sugar levels is also crucial for diabetes management.

Simply scrumptious soup recipes

Lentil and Spinach Soup

Ingredients

• 3 tablespoons olive oil
• 1 whole onion, diced
• 1 whole carrot, peeled and diced
• 1 teaspoon minced garlic
• 1 tablespoon tomato paste
• 1 1/2 teaspoons cumin
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 quart low sodium vegetable stock (or chicken stock if not vegetarian)
• 1 cup water
• 1 1/4 cups brown, green, or red lentils, rinsed and sorted
• 1 bay leaf
• 2 cups fresh spinach leaves (or substitute kale, swiss chard, or another favorite green)
• 1/4 cup chopped cilantro (or parsley)
• 1 whole lemon

Instructions

1. Heat up the olive oil: Warm the olive oil in a large pot over medium heat.
2. Cook the vegetables: Add the diced onion and carrot to the pot. Let cook until slightly tender, about 5-7 minutes. Add the minced garlic and cook another 1-2 minutes, frequently stirring, until fragrant.
3. Add the tomato paste and spices. Stir in tomato paste, cumin, cayenne pepper, salt, and black pepper. Continue cooking 1-2 minutes more, until the tomato paste provides a good coat for the vegetables and the spices start to smell fragrant.
4. Add the liquids and lentils. Add the vegetable broth and the water. Add the rinsed and cleaned lentils, along with the bay leaf. Stir to combine.
5. Simmer: Bring to a boil, then reduce the heat to low. Let cook, covered, until the lentils are tender, about 25–30 minutes.
6. Add the Greens: When the lentils are tender, stir in the spinach leaves (or your choice of greens) and let them wilt into the hot soup, about 2–3 minutes.
7. Finish with Cilantro and Lemon: Stir in the chopped cilantro or parsley. Squeeze in the juice of one lemon and stir to combine. Taste and adjust for seasoning.
8. Serve: Ladle the soup into bowls and serve piping hot. You can offer a slice of crusty bread on the side if you prefer.

Enjoy your delicious, healthy lentil soup

Chicken and Vegetable Quinoa Soup

Ingredients

• 2 ½ teaspoons olive oil, divided
• 3 boneless skinless chicken breasts, cut into ¾-inch cubes
• ½ teaspoon kosher salt
• ½ teaspoon freshly ground black pepper
• 1 ½ large shallots, minced
• 1 ½ cups diced carrots
• 1 cup diced celery
• 1 teaspoon dried thyme
• 4 garlic cloves, minced
• 1 cup quinoa
• 5 ¼ cups 99% fat-free chicken broth
• 1 cup frozen green peas
• ⅓ cup chopped flat-leaf parsley
• Freshly ground black pepper, to taste

Instructions

1. Cook the Chicken:
   • In a large saucepan over medium-high heat, cook the cubed chicken in 1 teaspoon of olive oil, salt, and pepper. Cook until just becoming white on the outside.
   • Take the chicken out of the pan and keep aside.
2. Sauté the Vegetables:
   • Now add the vegetables to the pan and reduce the heat into medium.
   • Add in the shallot, carrots, celery, and dried thyme. Cook until the vegetables are just tender, about 7 to 8 minutes, frequently stirring.
   • Add in the minced garlic and sauté for 1 minute.
3. Add the Quinoa and Chicken:
   • Stir in the quinoa, chicken broth, and the partially cooked chicken.
   • Turn up the heat and bring the soup to a boil, then lower the heat to medium-low. Cover and simmer the soup for about 15 minutes, until the quinoa is translucent.
4. Add Peas and Finish:
   • Stir in the frozen peas and cook for an additional 5 minutes.
   • Taste and season with extra freshly ground black pepper, if desired.
   • Stir in the chopped parsley.
5. Serve:
   • Ladle the soup into bowls and serve hot.

Your healthy and filling chicken and quinoa soup is ready.

Roasted Vegetable and Chickpea Soup

Ingredients

• 2 (500g) eggplants, cut into 2cm pieces
• 2 small (500g) orange sweet potatoes, peeled, cut into 2cm pieces
• 4 (500g) zucchinis, cut into 2cm pieces
• 2 red onions, cut into wedges
• 1/3 cup extra virgin olive oil
• 3 garlic cloves, crushed
• 400g can diced Italian tomatoes
• 4 cups Massel vegetable liquid stock
• 2 x 400g cans chickpeas, drained and rinsed
• 1/4 cup flat-leaf parsley leaves, chopped
• Freshly ground black pepper, to taste

Instructions

1. Preheat and Prepare:
   • Preheat your oven to 230°C. Line 2 large roasting pans with non-stick baking paper.
   • In a large bowl, combine the eggplant, sweet potato, zucchini and red onion wedges. Drizzle with olive oil and season with freshly ground black pepper. Toss the vegetables well to coat evenly with oil.
2. Roast the Vegetables:
   • Spread the coated vegetables out in an even layer in the prepared roasting pans.
   • Roast in the preheated oven, switching the trays halfway through, for 40 to 45 minutes total, or until the vegetables are golden and tender. Sprinkle the crushed garlic on top for the final 5 minutes of roasting.
3. Prepare the Soup:
   • Transfer the roasted vegetables to a large saucepan.
   • Add in diced tomatoes, vegetable broth, and 2 cups of water. Stir to combine.
   • Simmer, partly covered, on medium heat for about 20 minutes.
   • Use a potato masher to roughly mash up the veggies in the pot to your desired consistency.
   • Stir in drained and rinsed chickpeas. Continue to simmer for an additional 5 to 10 minutes, or until the soup is warmed through.
4. Finish and Serve:
   • Remove the soup from heat and stir in the chopped parsley.
   • Season with additional freshly ground black pepper to taste.
   • Ladle the soup into bowls and serve hot.

Enjoy your hearty, flavorful roasted vegetable and chickpea soup

Tomato and Red Lentil Soup

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 3 garlic cloves, crushed or grated
• 2 cm piece of ginger, grated
• 1 tablespoon ground cumin
• ½ teaspoon cayenne pepper or dried chili flakes
• 400 g can chopped tomatoes
• 200 g dried red lentils
• 1 liter water or vegetable stock – or chicken stock if you don’t need this to be vegetarian
• Salt and pepper to taste
• Juice of 1 lemon, to taste

Instructions

1. Cook the Onions:
   • Add 1 tablespoon of olive oil in a wide, deep pan and add the diced onion.
   • With a lid, cook on a low heat for 5 minutes until the onions have softened but are not brown.
2. Add Aromatics and Spices:
   • Add the garlic, ginger, cumin, and cayenne pepper in the pan.
   • Fry for 1 more minute until fragrant.
3. Add Tomatoes, Lentils, and Liquid:
   • Stir in the canned chopped tomatoes, dried red lentils, water or stock, and some salt and pepper.
   • Bring to the boil, then cover with a lid, turn down the heat, and simmer for 30 minutes until the lentils are very soft. Stir occasionally.
4. Finish the Soup:
   • When the soup is ready, squeeze in juice of 1 lemon (or to taste).
   • Add more water if you think the soup is looking too thick.
5. Serve:
   • Ladle soup into bowls and serve piping hot.

Enjoy this filling, flavorful lentil and tomato soup