The Best Formula for Diabetes-Friendly Noodle Soups
With a healthy soup ready in less than an hour, it's easier than you think!
Pictured Recipe: Turkey, Pasta & Vegetable Soup
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.
- Bean sprouts
- Green beans
- Hearty greens (escarole, kale, bok choy)
- Peas (snap or snow)
1-2 Tbsp. each of 3 to 4 flavorings
- Citrus juice & zest
- Fish sauce
- Parmesan rind
- Tomato paste
- Worcestershire sauce
- Dried herbs & spices (bay leaves, curry powder, oregano, paprika)
- Fresh herbs (basil, dill, parsley, rosemary)
- Chicken breast
- Pork tenderloin
- Sirloin or flank steak
- Beans (canned or cooked)
- Lentils (canned or cooked)
4 oz. (preferably whole-grain)
- Rice noodles
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.