Cauliflower Potato Soup - 16g Carbs, 2g Fiber

2 tablespoons margarine
1 cup chopped onion
4 1/2 cups chopped cauliflower
4 cups peeled, diced potato
3/4 cup shredded carrot
1 teaspoon caraway seeds
6 cups non-fat chicken broth
1/2 teaspoon salt
Pepper, to taste

Melt margarine in large saucepan; add onion. Cook until lightly browned.
Add cauliflower, potato, carrot, and caraway seeds, stirring constantly for 4 to 5 minutes. Add remaining ingredients and bring to a boil. Reduce heat, cover and simmer about 15 minutes or until vegetables are tender. Remove lid, and lightly mash vegetables until chunky, pureed mixture. Replace lid and simmer another 20 to 30 minutes.

Makes 8 to 10 servings.
Calories 91 Fat 3 g, Carbs 16 g, Sodium 94 mg, Fiber 2 g.

Slow Cooker Armenian Apricot Soup - 2 pts, 46g Carbs, 15g Fiber

Serving Size : 5 Preparation Time :0:00

Categories : LowCal (Less than 300 cals) LowerCarbs

LowFat (Less than 5%) Veggie

Amount Measure Ingredient -- Preparation Method

-------- ------------ ------------ --------- --------- --

1 cup dried lentils

6 cups water

1 onion -- chopped

2 carrots -- diced

1 teaspoon ground cumin

1 cup dried apricots

Salt and freshly-ground black pepper -- to taste

1/2 cup Greek-style yogurt -- or sour cream, for garnish (I used fat-free)

1 tablespoon chopped fresh mint -- for garnish

Wash the lentils thoroughly, being sure to remove any small stone or dirt, and place them, along with the water, in the slow cooker insert. Add the onion, carrots, cumin and apricots.

Cover and cook on LOW for 3 to 4 hours, or until the vegetables are tender. Add salt and pepper to taste.

If you wish, you can puree some or all of the soup, or leave it just as it is. In any case, garnish it with a dollop of the yogurt and a sprinkling of the mint.

Serves 4 to 6.

AuthorNote: All right, Armenia can't really be considered "Middle Eat", but it is part of the botanically very important Trans-Caucasus region that begins in Iran. Botanically important because nearly all of our favorite stone fruits (cherries, peaches, apricots, etc.) had their beginnings in this region. This unusual soup combines the apricots of the region with lentils and vegetables. There are many variations and many ingredient possibilities, including bell peppers, tomatoes, mint, allspice, cinnamon and paprika. In some versions, the lentils and vegetables are left whole; in others they are pureed. Vary the soup to suit your taste.

Cuisine: "MidEastern"

Source: "The Gourmet Vegetarian Slow Cooker: Simple and Sophisticated Meals from Around the World by Lynn Alley, 2010"

Per Serving (excluding unknown items): 230 Calories; 1g Fat (2.5% calories from fat); 14g Protein; 46g Carbohydrate; 15g Dietary Fiber; 3mg Cholesterol; 44mg Sodium

Exchanges: 1 1/2 Grain(Starch) ; 1 Lean Meat; 1 Vegetable; 1 Fruit; 0 Fat; 1/2 Other Carbohydrates.

NOTES : Time: LOW for 3 to 4 hours

Spicy Avocado Soup - 24g Carbs, 13g Fiber

3 large avocados, peeled, pitted, and mashed or cubed
1 cup chicken or vegetable stock
1/2 English cucumber, divided, peeled and finely diced
1 cup diced tomatoes with juice, divided
1/4 cup green onions, sliced, including green part
1/2 jalapeno pepper, seeded and very finely diced
2 Tbsp extra virgin olive oil
2 cloves garlic, minced
2 Tbsp lime juice
2 Tbsp cilantro, chopped
Salt and pepper to taste
1/2 cup sliced almonds, for garnish
1/2 cup yogurt, for garnish

Spicy Icy Tomato Soup Recipe

2 lbs. tomatoes
1/2 cup onion, diced
1 tsp garlic, minced
4-oz. green chilies, drained and chopped
3 tsp whole wheat, flour
3 cup chicken broth
1/4 tsp ground cumin
1/4 tsp ground coriander
1/4 tsp salt
1/4 tsp red pepper
Fresh parsley sprigs

Place tomatoes in blender or food processor and process until pureed.
In a large saucepan or Dutch oven, heat oil and add onions, garlic and chilies.
Cook and stir until onions are soft.
Add flour and cook 1 minute longer, stirring constantly.
Gradually stir in pureed tomatoes and chicken broth.
Add cumin, coriander, salt and red pepper.
Bring mixture to a boil.
Reduce heat, cover and simmer for about 25 minutes, stirring occasionally, to prevent sticking.
Remove from heat; cool to room temperature.
Pour into large bowl or storage container.
Refrigerate until thoroughly chilled.
When serving the soup, garnish each bowl with a parsley sprig.

Broccoli, Cannellini Bean and Cheddar Soup - 15g Carbs, 6g Fiber

From: Eating Well - September/October 2007 

White beans pureed into this broccoli soup make it extra creamy so you 
don't need heaps of cheese to do the job. Serve with a crunchy whole-grain 
roll and a glass of winter ale.

Nutrition Profile - - 
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Healthy weight | High calcium | High fiber

Servings: 6
Serving Size: scant 1 cup each
Active Time: 20 minutes
Total Time: 20 minutes

1 14oz can reduced-sodium chicken broth OR vegetable broth
1 cup water
1 lb broccoli crowns, trimmed and chopped (about 6 cups)
1 14oz can cannellini beans, rinsed (see Tip)
1/4 tsp salt
1/4 tsp ground white pepper
1 cup shredded extra-sharp Cheddar cheese

1. Bring broth and water to a boil in a medium saucepan over high heat. 
Add broccoli, cover and cook until tender, about 8 minutes. Stir in 
beans, salt and pepper and cook until the beans are heated through, 
about 1 minute.

2. Transfer half the mixture to a blender with half the cheese and 
puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. 
Repeat with the remaining broccoli mixture and cheese. Serve warm.

Tips & Notes - - 
* Tip: While we love the convenience of canned beans, they tend to be 
high in sodium. Give them a good rinse before adding to a recipe to 
rid them of some of their sodium (up to 35 percent) or opt for low-sodium 
or no-salt-added varieties. (These recipes are analyzed with rinsed, 
regular canned beans.) Or, if you have the time, cook your own beans 
from scratch.

Servings: 6
Serving Size: scant 1 cup each
Nutrition per Serving: 
153 Calories, 7g Fat, 4g Sat, 0g Mono, 21mg Cholesterol, 11g Protein, 
15g Carbs, 6g Fiber, 437mg Sodium, 435mg Potassium

Nutrition Bonus: Vitamin C (94% daily value), Vitamin A (25% dv), 
Calcium (21% dv)

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat

Egg Thread Soup with Asparagus - 11g Carbs, 1g Fiber

From: Eating Well - Spring 2003, Eating Well for a Healthy Heart Cookbook

Stirring eggs into simmering broth is a classic technique for adding nourishment and body to soup. Asparagus gives it a mild, sweet flavor 
and a bit of texture. Serve this quick soup with Parmesan Crisps or 
sprinkle with grated Parmesan.

Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Healthy weight
| High calcium

Servings: 8
Serving Size: about 1 cup each 
Active Time: 20 min
Total Time: 20 min

8 cups homemade chicken broth, fat skimmed, or reduced-sodium chicken broth
1/2 cup pastina, or other tiny pasta, such as alphabet or stars
12 oz asparagus, trimmed and cut into 1 1/2-inch diagonal pieces (2 cups)
4 large eggs
1/2 tsp lemon juice
1/4 tsp salt, optional

1. Bring broth to a boil in a Dutch oven or soup pot. Stir in pasta. 
Cook, uncovered, over medium-high heat, stirring occasionally, until 
pasta is just tender, about 5 minutes. Stir in asparagus; cook for 
2 minutes. Reduce heat to medium.

2. Break eggs into a large measuring cup and whisk until well blended. 
Add to the gently boiling soup in a thin, steady stream, stirring 
constantly with a fork. (Slow stirring will produce large threads; 
rapid stirring will break the threads up into small pieces.) Remove 
from heat and stir in lemon juice. Taste, adding salt if desired.

Servings: 8
Serving Size: about 1 cup each 
Nutrition per Serving: 
116 Calories, 4g Fat, 2g Sat, 1 g Mono, 110mg Cholesterol, 9g Protein, 
11g Carbs, 1g Fiber, 217mg Sodium, 138mg Potassium

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 vegetable, 1 lean protein, 1/2 fat

Roasted Red-Pepper-and- Eggplant Soup - 22g Carbs, 7g Fiber

2 eggplants (about 2 1/2 pounds total) halved lengthwise
4 red bell peppers
1/4 cup olive oil
2 medium onions, chopped
2 cups chopped leeks, (white and pale-green parts, about 2 large)
6 garlic cloves, minced
8 1/2 cups low-salt chicken broth
3 tablespoons tomato paste
1/4 cup chopped fresh basil
2 tablespoons chopped fresh thyme
salt and pepper to taste
3 tablespoons unsalted butter
1 1/2 tablespoons fresh lemon juice
parmesan-cheese shavings to taste 

Preheat oven to 450 degrees. (Or if your oven is broken, prepare a hot fire on the barbecue grill). Pierce eggplants all over with a fork. Place cut side down either on a baking sheet lined with parchment paper, or on the grill. Roast until tender, about 45 minutes in oven, 20 to 30 minutes over charcoal fire. Remove peel and discard. Cut eggplants into large pieces; set aside.

Char bell peppers over gas flame or over charcoal fire until blackened on all sides. Enclose in a paper bag 10 minutes. Peel, seed and coarsely chop peppers.

Heat oil in a large pot over medium-high heat. Add onions and leeks; saute until tender, about 5 minutes. Add garlic and stir 1 minute. Stir in eggplant, peppers, broth and tomato paste. 
Bring to a boil. Reduce heat to medium and simmer uncovered until vegetables are very tender and flavors blend, about 45 minutes. Stir in basil and thyme. Cool slightly.

Working in batches, puree soup in blender or food processor until smooth. Return soup to pot. Season to taste with salt and pepper. Add butter and lemon juice; stir over low heat until soup is heated through, about 5 minutes. (Can be prepared 1 day ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep refrigerated. Bring to a simmer before serving.) 

Transfer soup to large bowl, garish with parmesan shavings. 

Makes 8 servings.
Calories 219, Fat 13 g, Carbs 22 g, Sodium 137 mg, Fiber 7 g.

Plantain Soup - 23g Carbs, 2g Fiber

NUTRITION PROFILE:

Low Calorie | Low Sodium | Low Cholesterol | Low Sat Fat |

Heart Healthy | Diabetes Appropriate | Healthy Weight

Shredded plantains and fresh cilantro combine in a refreshing

Puerto Rican soup.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 20 minutes

TOTAL TIME: 50 minutes

EASE OF PREPARATION: Easy

3 green plantains, peeled (see Tip)

1 tsp extra-virgin olive oil

2 cloves garlic, minced

1/2 cup finely chopped fresh cilantro, divided

8 cups reduced-sodium chicken broth

1 1/2 cups water

1/2 tsp salt

Freshly ground pepper to taste

8 tsp finely shredded Parmesan cheese

8 lime wedges

1. Shred plantains using the large holes of a box grater.

2. Heat oil in a large saucepan over medium heat. Add garlic and

1/4 cup cilantro; cook, stirring, until the garlic is softened,

1 to 2 minutes. Add broth and water and bring to a boil. Stir in

plantains and reduce heat to a simmer. Simmer until the plantains

are tender and the soup is thickened, 25 to 30 minutes. Stir in

the remaining 1/4 cup cilantro and season with salt and pepper.

Sprinkle each serving with 1 teaspoon Parmesan cheese and garnish

with a lime wedge.

Servings: 8

Servings Size: about 1 cup each

Nutrition per Serving:

121 Calories, 2g Fat, 1g Sat, 1g Mono, 6mg Cholesterol, 6g Protein,

23g Carbs, 2g Fiber, 315mg Sodium, 346mg Potassium

Nutrition bonus: Vitamin C (20% daily value), Vitamin A (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 fruit

From: Eating Well Magazine September/October 2007

TIP:

Plantains are usually sold underripe with green-yellow skin—just

what you'll need for this recipe. (A ripe plantain, with black-yellow

skin, should not be used instead.) Find them at large supermarkets

or Hispanic markets. To peel an unripe plantain, slice off both

ends and cut into 3-inch lengths. Using the tip of a paring knife,

cut 4 lengthwise slits along each piece. Soak in ice water for

3 to 5 minutes to loosen the skin. Remove from the water and peel.

Chicken Soup with Lime and Cilantro - 2g Carbs, 0g Fiber, 1g Sugar

From: The New Family Cookbook for People with Diabetes

Yield: 5 cups (5 servings)

1 quart Homemade Chicken Broth OR

canned reduced-sodium chicken broth

1 whole chicken breast, skinned, boned, and split, OR

2 skinless, boneless breast halves (about 3/4 lb)

3 Tbsp fresh lime juice

1/4 cup coarsely cilantro leaves

Bring the broth to a simmer in a large saucepan.

Add the chicken; cover and simmer over low heat until

it is just cooked through, about 8 to 10 minutes.

Remove and shred the chicken. Return it to the broth; add

the lime juice and bring the soup to a boil. Ladle into

soup bowls; sprinkle with cilantro.

Yield: 5 cups (5 servings)

Serving Size: 1 cup

Nutrition per Serving:

102 Calories, 4g Fat, 41mg Cholesterol, 126mg Sodium,

2g Carbs, 0g Dietary Fiber, 1g Sugars, 18g Protein

Diabetic Exchanges: 2 Lean Mea

Cannellini and Cabbage Soup - 21.9g Carbs From: The New Family Cookbook for People with Diabetes

Makes: 8 Servings (about 1 cup each)

Vegetable cooking spray

3 cups thinly sliced or chopped cabbage

1 small onion, coarsely chopped

3 cloves garlic, minced

1 tsp crushed caraway seeds

2 (15oz cans) reduced-sodium chicken broth

1 cup water

1 (15oz can) cannellini or Great Northern beans, rinsed, drained

1/2 cup (4oz) mostaccioli (penne), uncooked

Salt and pepper, to taste

Spray large saucepan with cooking spray; heat over medium

heat until hot. Saute cabbage, onion, garlic, and caraway

seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat

to boiling. Stir in pasta; reduce heat and simmer,

uncovered, until pasta is al dente, about 15 minutes.

Season to taste with salt and pepper.

Servings: 8

Serving Sine: about 1 cup each

Nutrition per Serving:

107 Calories, 1g Fat, 0mg Cholesterol,

175mg Sodium, 6.9g Protein, 21.9g Carbs

Diabetic Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

Lemon and Potato Soup

8 potatoes, cubed

4 cloves garlic, peeled and sliced

6 stalks celery with leaves, chopped

1/2 teaspoon ground turmeric

2 lemons, juiced

1 cube chicken bouillon

salt and pepper to taste

Place potatoes, garlic and celery into a large stockpot with water to cover. Cover and bring to a boil. Cook until potatoes are tender, about 25 minutes.

Season with turmeric, lemon juice, chicken bouillon cube and salt and pepper to taste. Simmer for another 10 minutes. Mash some of the potato chunks for a thicker consistency.

Makes 2 to 3 servings.

Calories 122, Fat 0.1 g, Carbs 28.7 g, Sodium 124 mg, Fiber 4.6 g.

Butternut Squash And Corn Soup - 16g Carbs, 3g Fiber

2 pounds butternut squash

2 tablespoons olive oil

1 large onion, cut 1/2" dice

1 medium sliced leek, washed twice

4 ears corn, kernels removed

2 rosemary branches

1 teaspoon salt

4 cups vegetable broth

Peel the butternut squash and cut it into half-inch dice.

Heat the olive oil in a 6-quart stock pot. Sauté the onion and leek over medium heat about 5 minutes, until just soft. Add the butternut squash and corn and sauté for an additional 10 minutes. Add the rosemary and salt. Cover the vegetables with chicken or vegetable broth and cook uncovered for 30 minutes over low heat.

Strain and set aside half the stock; remove the rosemary branches. Purée the vegetables with an immersion or regular blender. Strain the purée through a large mesh strainer to remove the corn skin. Add half a cup of reserved stock (or more, if you prefer a thinner soup) back into the purée mixture. Store overnight in the refrigerator and reheat before filling an insulated container.

Makes 12 servings

Calories 97, Fat 3 g, Carbs 16 g, Sodium 461 mg, Fiber 3 g.

Summer Squash Soup W Pasta & Parmesan - 39.4g Carbs, 3.4g Fiber

This soup makes the most of fresh summer herbs and squash.
When in season, yellow squash and zucchini grow in such abundance 
they're hard to use up, and even in the winter they're tasty, 
readily available, and inexpensive. Take advantage with this 
simple, fresh soup. Fresh herbs, lemon juice, and pasta complement 
the squash, while a generous topping of Parmesan adds distinctive 
nutty and salty notes.
Servings: 4 
Serving size: about 2 cups

6 cups fat-free, less-sodium chicken broth
3 cups water
2 1/4 cups uncooked farfalle (about 6 oz bow tie pasta)
2 cups finely chopped yellow squash
2 cups finely chopped zucchini
1 Tbsp chopped fresh parsley
1 Tbsp chopped fresh basil
1 Tbsp fresh lemon juice
1/2 tsp chopped fresh thyme
1/2 tsp chopped fresh oregano
1/2 tsp freshly ground black pepper
1/2 cup (2 oz) grated Parmigiano-Reggiano cheese
1/4 cup thinly sliced fresh basil

Bring broth and water to a boil in a Dutch oven. Add pasta, and cook 
8 minutes or until almost tender. Add squash and the next 7
ingredients (through pepper). Reduce heat, and simmer 4 minutes or
until pasta is 
done and squash is tender. Sprinkle with cheese and basil.

Servings: 4 
Serving size: about 2 cups
Nutrition per Serving:
269 Calories, 15% from fat, 4.6g Fat, 2.5g Sat, 1.2g Mono, 0.5g Poly,
16.5g Protein, 39.4g Carbs, 3.4g Fiber, 10mg Cholesterol, 
2.6mg Iron, 912mg Sodium, 210mg Calcium

From: Joanne Weir, Cooking Light, AUGUST 2004

Asian Pork Soup - 10g Carbs, 1g Fiber

A flavorful blend of spices is at the heart of this savory soup. 
Servings: 6
Good for Leftovers
Contains Red Meat
Diabetes-Friendly
Total Time: 20 min

Cooking spray
12 oz pork, lean boneless, cut into thin bite-size pieces
2 cups shiitake mushrooms, sliced
2 cloves garlic, minced
3 oz chicken broth, reduced-sodium 
2 Tbsp sherry, dry
2 Tbsp soy sauce, reduced-sodium
2 tsp ginger, fresh OR 1/2 tsp ground ginger
1/4 tsp red pepper, crushed
2 cups napa cabbage, (Chinese), thinly sliced
1 scallion (green onions), thinly sliced

1. Coat an unheated large nonstick saucepan with nonstick cooking
spray. Preheat saucepan over medium heat. Add pork to hot saucepan;
cook for 2 to 3 minutes or until slightly pink in center. Remove from
saucepan; set aside. Add mushrooms and garlic to saucepan; cook and
stir until tender.

2. Stir in chicken broth, sherry, soy sauce, ginger, and crushed red 
pepper. Bring to boiling. Stir in pork, Chinese cabbage, and green 
onion; heat through.

Servings: 6
Nutrition per Serving:
140 Calories, 1g Saturated Fat, 691mg Sodium, 3g Total Fat, 
31mg Cholesterol, 10g Carbs, 1g Dietary Fiber, 16g Protein

Exchanges: 1 Vegetable, 2 Lean Meat, 1 Fat
Carb Choices: 1/2

From: Diabetic Living