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  6. 24 Diabetes-Friendly Soups That Can Help You Lose Weight

24 Diabetes-Friendly Soups That Can Help You Lose Weight

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD February 24, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Kohlrabi, Potato & Leek Soup

Settle in for some cozy comfort with one of these bowls of soup. Whether it's a creamy veggie soup or a chunky chili, each of these recipes focuses on complex carbs, like whole grains, and sticks to heart-healthy levels of saturated fat and sodium. Plus, these recipes are low-calorie and high-fiber, so you can enjoy something light but filling to help you meet your weight loss goals. Make recipes like our Kohlrabi, Potato & Leek Soup and Chickpea & Potato Curry the centerpiece of your next meal—and pair them with your favorite side salad or a crusty piece of whole-wheat bread.

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Persian-Style Butternut Squash Soup

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Swap out your basic butternut squash soup for this fragrant version that includes sweet potato and a medley of spices like cinnamon, cumin, coriander and saffron. A drizzle of maple syrup and a few drops of orange water brighten the flavors, while a sprinkle of sumac adds a pop of color and a tangy edge. This healthy butternut squash soup would be a wonderful starter for your Thanksgiving meal.

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Chickpea & Potato Curry

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This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.

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Creamy White Chili with Cream Cheese

creamy white chili in a bowl
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This rich, yet healthy, white chicken chili comes together in a flash thanks to quick-cooking chicken thighs and canned white beans. Mashing some of the beans acts as a fast thickener when your soups don't have a long time to simmer. Cream cheese adds the final bit of richness and a hint of sweet tang.

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Kohlrabi, Potato & Leek Soup

Kohlrabi, Potato & Leek Soup
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Kohlrabi is a root vegetable related to cabbage that can be eaten raw or cooked. Here, we blend it with potatoes for a more nutritious take on the classic potato-leek soup.

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Curried Chickpea Stew

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Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

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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.

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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.

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Slow-Cooker Chicken & White Bean Stew

Slow-Cooker Chicken White Bean Stew
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This load-and-go slow-cooker chicken recipe is perfect for a busy weeknight dinner. Serve this Tuscan-inspired dish with crusty bread, a glass of Chianti and a salad.

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Slow-Cooker Vegetable Minestrone Soup

Slow-Cooker Vegetable Minestrone Soup
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A winter classic, this crock pot version of minestrone is heavy on the vegetables and light on the pasta, keeping carbs in check while providing plenty of flavor.

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Turkey & Brown Rice Chili

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This hearty turkey chili recipe takes just 35 minutes to prep. While it's cooking, you'll have time to throw together a green salad and warm up some crusty bread to complete the meal.

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Chicken Chili Verde

Chicken Chili Verde
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Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.

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Sweet Potato Soup with Toasted Pecans

Sweet Potato Soup with Pecans
Credit: Ali Redmond
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Thick and creamy, yet low in calories, this sweet potato soup makes a great side dish. Chopped pecans add a layer of texture to the velvety soup.

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Vegan White Bean Chili

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Fresh Anaheim (or poblano) chiles add mild heat to this classic white bean chili and contribute lots of smoky flavor. Quinoa adds body to the chili, while diced zucchini provides pretty flecks of green and increases the veggie content.

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Italian Wild Rice Soup

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Using a slow cooker to prepare this diabetic-friendly, Italian Wild Rice Soup makes this scrumptious recipe easy and low maintenance.

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Quick Chili Bowl

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This quick-and-easy chili recipe is not only delicious, but it also packs in 25 grams of protein and 11 grams of fiber per serving.

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Sichuan Ramen Cup of Noodles with Cabbage & Tofu

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The Sichuan province in the southwestern corner of China is known for its fiery dishes. Here, the richness of tahini tempers the spicy chile paste in this cup-of-noodles-style mason jar soup recipe. You can grind the Sichuan peppercorns in a spice grinder or mortar and pestle, or crush them with the bottom of a heavy skillet.

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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.

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Four-Bean & Pumpkin Chili

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This healthy vegetarian chili has a fragrant touch of cinnamon for added flavor. Let diners top it with whatever suits their taste.

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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.

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Three-Bean Chili

Three-Bean Chili
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This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

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Curried Sweet Potato & Peanut Soup

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In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They're also a great source of protein--1 ounce has 7 grams.

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Turkey Posole

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Hominy, onion, garlic and chile peppers are hallmark ingredients in this soup from Mexico. Posole is often made with pork or chicken, but this version uses flavorful turkey breast.

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Roasted Carrot Soup

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This satisfying and healthy roasted carrot soup gets a flavor boost from roasted vegetables, including the carrots, as well as garlic, onions and ginger.

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French Beef Stew au Pistou

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This classic beef stew with tomatoes, carrots, potatoes, zucchini, green beans, and spinach is served with a basil-cheese-garlic sauce.

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    1 of 24 Persian-Style Butternut Squash Soup
    2 of 24 Chickpea & Potato Curry
    3 of 24 Creamy White Chili with Cream Cheese
    4 of 24 Kohlrabi, Potato & Leek Soup
    5 of 24 Curried Chickpea Stew
    6 of 24 Hearty Tomato Soup with Beans & Greens
    7 of 24 Loaded Black Bean Nacho Soup
    8 of 24 Slow-Cooker Chicken & White Bean Stew
    9 of 24 Slow-Cooker Vegetable Minestrone Soup
    10 of 24 Turkey & Brown Rice Chili
    11 of 24 Chicken Chili Verde
    12 of 24 Sweet Potato Soup with Toasted Pecans
    13 of 24 Vegan White Bean Chili
    14 of 24 Italian Wild Rice Soup
    15 of 24 Quick Chili Bowl
    16 of 24 Sichuan Ramen Cup of Noodles with Cabbage & Tofu
    17 of 24 Cauliflower Soup
    18 of 24 Four-Bean & Pumpkin Chili
    19 of 24 Chicken & Spinach Soup with Fresh Pesto
    20 of 24 Three-Bean Chili
    21 of 24 Curried Sweet Potato & Peanut Soup
    22 of 24 Turkey Posole
    23 of 24 Roasted Carrot Soup
    24 of 24 French Beef Stew au Pistou

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    24 Diabetes-Friendly Soups That Can Help You Lose Weight
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