The Best Formula for Diabetes-Friendly Noodle Soups

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.

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.

Read More: Your Formula for the Perfect Diabetes-Friendly Sheet-Pan Dinner

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.

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

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)

14-16 oz.

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

4 cups

• Beef
• Chicken
• Mushroom
• Vegetable

4 oz. (preferably whole-grain)

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

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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

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

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

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