With a healthy soup ready in less than an hour, it's easier than you think!

Lauren Grant
February 14, 2020
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You don't need a recipe to create a delicious, healthy soup in a pinch. Follow this soup formula and recipe suggestions for easy, personalized dinners made just the way you like them without sacrificing your nutritional goals. Not to mention, it is a great way to use up foods in the fridge that need to go.

How it works

Pick ingredients from each of the categories, then follow these steps: Sauté the vegetables, add the flavorings, sear the meat, add the broth and simmer, cook the noodles and combine.

To make ahead

Cook and freeze the soup without the noodles. Defrost and reheat on the stovetop over medium heat while you cook the noodles separately, then combine to serve.

Nonstarchy Vegetables

4 cups

  • Bean sprouts
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Fennel
  • Green beans
  • Hearty greens (escarole, kale, bok choy)
  • Mushrooms
  • Onions
  • Peas (snap or snow)
  • Tomatoes

Flavorings

1-2 Tbsp. each of 3 to 4 flavorings

  • Citrus juice & zest
  • Fish sauce
  • Garlic
  • Ginger
  • Miso
  • Parmesan rind
  • Scallions
  • Tomato paste
  • Vinegar
  • Worcestershire sauce
  • Dried herbs & spices (bay leaves, curry powder, oregano, paprika)
  • Fresh herbs (basil, dill, parsley, rosemary)

Lean Protein

14-16 oz.

  • Beef
  • Chicken breast
  • Pork tenderloin
  • Shrimp
  • Sirloin or flank steak
  • Tofu
  • Tempeh
  • Beans (canned or cooked)
  • Lentils (canned or cooked)

Low-Sodium Broth

4 cups

  • Beef
  • Chicken
  • Mushroom
  • Vegetable

Noodles

4 oz. (preferably whole-grain)

  • Ditalini
  • Elbows
  • Fusilli
  • Orzo
  • Ramen
  • Rice noodles
  • Shells
  • Soba
  • Tortellini
  • Udon

Recipe Ideas

Quick Beef Pho

CAL 306, CARB 33g

Beef sirloin, unsalted beef broth, rice noodles, snap peas, onion, bean sprouts, garlic, ginger, fish sauce, cinnamon, cloves, scallions, basil, chiles, lime

Vegetarian Udon Noodle Soup

CAL 325, CARB 31g

Extra-firm tofu, low-sodium vegetable broth, cremini mushrooms, carrots, baby bok choy, udon noodles, garlic, ginger, mirin, soy sauce, miso, sesame oil

Pasta e Fagioli

CAL 227, CARB 41g

Canned white beans, low-sodium vegetable broth, onion, carrots, celery, canned diced tomatoes, ditalini pasta, garlic, rosemary, crushed red pepper, Parmesan rind

Greek Chicken & Orzo Soup

CAL 351, CARB 37g

Boneless, skinless chicken breast, low-sodium chicken broth, carrots, onions, fennel bulb, whole-wheat orzo, garlic, dried oregano, lemon, fresh dill

This story originally appeared in Diabetic Living Spring 2020.