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  6. 16 Diabetes-Friendly Soups Ready in 30 Minutes or Less

16 Diabetes-Friendly Soups Ready in 30 Minutes or Less

A portrait of Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD September 15, 2020
Reviewed by Dietitian Jessica Ball, M.S., RD
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Make a delicious soup with these recipes appropriate for a diabetes-friendly eating pattern. These soups meet the guidelines for lower saturated fat, sodium and carbohydrates, so you can easily eat healthy. Plus, you can whip up a pot of these soups in just 30 minutes or less. Soups like Salmon Chowder and Hearty Tomato Soup with Beans & Greens are filling, warm and a tasty choice for tonight.

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Chicken & White Bean Soup

<p>Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine. Source: EatingWell Soups Special Issue April 2016</p>
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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine. Source: EatingWell Soups Special Issue April 2016

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Salmon Chowder

salmon chowder
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The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell. Source: EatingWell Soups Special Issue April 2016

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Loaded Black Bean Nacho Soup

Loaded Black Bean Nacho Soup
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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving. Source: EatingWell.com, January 2019

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Hearty Tomato Soup with Beans & Greens

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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving. Source: EatingWell.com, January 2019

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Chicken & Spinach Soup with Fresh Pesto

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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell. Source: EatingWell Soups Special Issue April 2016

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Quick Creamy Tomato Cup-of-Soup

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This 3-ingredient easy soup recipe is perfect for a satisfying and healthy afternoon snack or a quick lunch. Source: EatingWell Magazine, March 2019

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Easy Butternut Squash Soup

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Just a touch of brown sugar sweetens this simple soup that gets its creaminess from pureed squash and fat-free evaporated milk. Source: Diabetic Living Magazine

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5-Spice Chicken Noodle Soup

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This Asian-inspired chicken soup recipe has soy, five-spice powder and ginger, which add a flavor punch without adding lots of calories or fat. Source: Diabetic Living Magazine

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Vietnamese-Style Beef and Noodle Bowls

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Here's a quick version of pho, a fresh and satisfying Vietnamese noodle soup. Source: Diabetic Living Magazine

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Alphabet Soup

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Recite your ABC's while you enjoy this kid-friendly soup that you can feel good about serving--it's packed with healthy vegetables. If you can't find alphabet noodles, any small pasta (like orzo) will work. Source: EatingWell.com, June 2018

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Italian Egg-Drop Soup

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Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad. Source: EatingWell Magazine, Soup Cookbook

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Cauliflower Soup

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A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more. Source: Diabetic Living Magazine

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Curried Squash & Chicken Soup

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Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

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Green Curry Vegetable Soup

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In this very easy Thai noodle soup recipe, just pour hot curry-flavored broth over pasta and veggies. The vegetables keep their crunch and you get a quick, satisfying soup. Feel free to add chicken, shrimp or tofu for an extra bit of protein, if desired. Source: EatingWell Magazine, January/February 2017

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Seaweed & Tofu Soup

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Korean meals always include soups--like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup. Source: EatingWell Magazine, July/August 2010

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Curried Corn Bisque

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Frozen vegetables are perfect for making soups and we particularly like the fresh flavor of frozen corn. This thick, satisfying soup gets a spicy kick from curry powder and hot sauce, but it's still on the mild side--add more hot sauce to turn the heat up as much as you like. Serve with a squeeze of lime or a dollop of plain yogurt and chopped scallions. Source: EatingWell Magazine, February/March 2005

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    1 of 16 Chicken & White Bean Soup
    2 of 16 Salmon Chowder
    3 of 16 Loaded Black Bean Nacho Soup
    4 of 16 Hearty Tomato Soup with Beans & Greens
    5 of 16 Chicken & Spinach Soup with Fresh Pesto
    6 of 16 Quick Creamy Tomato Cup-of-Soup
    7 of 16 Easy Butternut Squash Soup
    8 of 16 5-Spice Chicken Noodle Soup
    9 of 16 Vietnamese-Style Beef and Noodle Bowls
    10 of 16 Alphabet Soup
    11 of 16 Italian Egg-Drop Soup
    12 of 16 Cauliflower Soup
    13 of 16 Curried Squash & Chicken Soup
    14 of 16 Green Curry Vegetable Soup
    15 of 16 Seaweed & Tofu Soup
    16 of 16 Curried Corn Bisque

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    16 Diabetes-Friendly Soups Ready in 30 Minutes or Less
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