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Tag: soup

  • Zuppa di Ceci (Chickpea Soup)

    Zuppa di Ceci (Chickpea Soup)

    How to Make Zuppa di Ceci (Chickpea Soup)


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium heat. Add the celery, onion, carrot, rosemary, and sage and sauté for about 8 minutes. Add the garlic and sauté for 2 minutes.
    2. Add the can of tomatoes to a large bowl. Crush the tomatoes with your clean hands, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
    3. Puree one can of the chickpeas in a food processor or blender with the 1/4 cup water until smooth but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the pan. Add the basil, salt, and black pepper and bring the soup to boiling. Lower the heat and simmer, covered, for 15 minutes. Stir in the lemon juice and serve.
    Fiber Focused
    Veggie Rich
    Italian
    Gluten-Free
    Lunch
    Soup
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5.5g

      7%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    olive oil
    2 tbsp

    celery (diced)
    1 stalks

    onion(s) (diced)
    1

    carrot (peeled and diced)
    1

    fresh rosemary (minced)
    1 sprig

    fresh sage (finely chopped)
    6 leaves

    garlic (minced)
    4 clove

    canned whole tomatoes
    28 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    30 oz

    water
    1/4 cup

    fresh basil (minced)
    4 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    lemon juice
    1 tbsp

  • Winter Vegetable Potage With Pasta

    Winter Vegetable Potage With Pasta

    How to Make Winter Vegetable Potage With Pasta

    This cool-weather soup is the perfect, heart-healthy way to stay warm. The fiber from the veggies helps balance the pasta, to create a rich broth that’s the perfect side dish, lunch, or even a heart main dish for dinner.


    20 min (if cutting cabbage by hand) prep time


    60 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium-high heat. Add the onions and sauté for 4 minutes. Add the carrots and fennel and season with the salt and black pepper. Sauté for 3 minutes. Add the garlic and sauté for 1 minute.
    2. Add the broth, cabbage, and rutabaga to the pan. Bring to boiling. Reduce the heat to low, cover, and simmer for 45 minutes to 1 hour. Add the pasta, raise the heat to medium, and cook for 7 minutes, or until the pasta is tender. Ladle the soup into bowls and garnish each bowl with the chives.
    Veggie Rich
    Comfort Food
    French
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      415mg
      9%

    Ingredients

    fresh chives (minced)
    2 tbsp

    elbow macaroni
    2/3 cup

    rutabaga (peeled and diced)
    1/2 cup

    cabbage (shredded)
    1 cup

    low sodium chicken broth
    5 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    fennel bulb (diced)
    1

    carrot(s) (peeled and diced)
    3

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • White Bean and Vegetable Soup With Farro

    White Bean and Vegetable Soup With Farro

    How to Make White Bean and Vegetable Soup With Farro


    25 min prep time


    45 min (not including the farro) cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
    2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
    3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
    4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mediterranean
    Lunch
    Soup
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      515mg
      11%

    Ingredients

    cooked farro (Dry Packaged Foods)
    2 cup

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    lemon juice
    2 tbsp

    chickpeas (garbanzo beans) (drained)
    15 oz

    canned diced tomatoes
    15 oz

    low sodium chicken broth
    4 cup

    yellow squash (unpeeled and diced)
    2

    carrot(s) (peeled and sliced)
    2

    cayenne pepper
    1 pinch

    smoked paprika
    1/2 tsp

    Italian seasoning
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Two-Bean Stew

    Two-Bean Stew

    How to Make Two-Bean Stew

    The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. 

    This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It’s a versatile dish that fits well within Mediterranean and Italian culinary traditions, making it a fantastic option for a wholesome lunch or dinner. 


    20 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.

    2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.

    3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Kid Friendly
    Italian
    Comfort Food
    Soup
    Vegetarian
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    salt
    1/2 tsp

    fresh oregano
    1/3 cup

    cannellini beans (drained and rinsed)
    15 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    15 oz

    chicken or vegetable broth
    1 1/2 cup

    lemon (juiced and zested)
    1

    diced tomatoes
    28 oz

    white wine
    1/2 cup

    garlic (minced)
    3 clove

    leeks (white part only, cleaned and chopped)
    1 stalks

    carrots (peeled and diced)
    1 med

    celery (chopped)
    2 stalks

    onion(s) (chopped)
    1 med

    olive oil
    1 tbsp

  • Turkey and 3-Bean Chili

    Turkey and 3-Bean Chili

    How to Make Turkey and 3-Bean Chili

    This recipe featured in:

     


    20 min cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan or Dutch oven, heat the oil over medium-high heat. Break up the sausage and sauté with the onion until the sausage is browned and the onion is tender; drain fat. Add the remaining ingredients to the pan and bring to boiling.
    2. Reduce heat to low and simmer, uncovered, for 20 minutes, stirring occasionally. Serve immediately.
    Fiber Focused
    Mexican/Southwestern
    Comfort Food
    Dinner
    Easy Pantry Recipes
    Holidays & Entertaining
    Lunch
    One Pot
    Quick & Easy
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        9g

        32%
      • Total Sugars
        5g

    • Protein
      20g

    • Potassium
      270mg
      6%

    Ingredients

    hot sauce
    1 dash

    red bell pepper (cut into 3/4-inch pieces)
    1

    green bell pepper (cut into 3/4-inch pieces)
    1

    picante sauce
    3/4 cup

    frozen corn
    1 cup

    beef broth
    1 cup

    pinto beans (undrained)
    30 oz

    kidney beans (undrained)
    15 oz

    black beans (drained and rinsed)
    15 oz

    onion(s) (chopped)
    1 1/2 cup

    Italian turkey sausage (casing removed)
    1 lbs

    canola oil
    1 tbsp

  • Pumpkin Bisque

    Pumpkin Bisque

    How to Make Pumpkin Bisque


    10 min prep time


    40 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 to 7 minutes, until soft. Add the garlic, curry powder, coriander, cayenne, salt, and pepper and sauté for 1 minute.
    2. Add the broth and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes.
    3. Add the pumpkin and simmer for 10 minutes. Using an immersion blender, process the soup until smooth. Or carefully add the hot soup (in batches) to a blender and process until smooth; return the soup to the pot.
    4. Add the half-and-half and sugar-stevia sweetener and simmer on low for 2 minutes. Ladle into individual serving bowls. Garnish each bowl with generous pinches of pumpkin seeds and chives.
    French
    Foodie
    Holidays & Entertaining
    Lunch
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      400mg
      9%

    Ingredients

    fresh chives (minced)
    1/4 cup

    pumpkin seeds
    1/4 cup

    fat-free half-and-half
    1 cup

    canned pumpkin
    15 oz

    low sodium chicken broth
    3 cup

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

    ground coriander
    1/2 tsp

    curry powder
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (minced)
    1

    olive oil
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    black pepper (freshly ground preferred)
    1/4 tsp

  • Garden Veggie and White Bean Chili

    Garden Veggie and White Bean Chili

    How to Make Garden Veggie and White Bean Chili


    20 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a stockpot, heat the oil over medium-high heat. Add the onions and sauté for about 6 minutes, until the onions are translucent. Add the carrots, zucchini, and cauliflower, and sauté for 5 minutes.
    2. Add the garlic, cumin, oregano, chili powder, coriander, cloves, and cayenne pepper, and sauté for 2 minutes. Add the beans, chilies, and broth, and bring to boiling. Lower the heat and simmer for 20 minutes.
    3. Remove the pan from the heat, and add the salt and pepper. To serve, divide the chili among serving bowls and top with the grated cheese.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Dinner
    Easy Pantry Recipes
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    One Pot
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      575mg

      25%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        4g

    • Protein
      10g

    • Potassium
      645mg
      14%

    Ingredients

    canned green chiles
    4 oz

    navy or great northern beans (drained and rinsed)
    30 oz

    cayenne pepper
    1/4 tsp

    ground cloves
    1/8 tsp

    ground coriander
    1 tsp

    chili powder
    1 tsp

    dried oregano
    1 1/2 tsp

    ground cumin
    2 tsp

    garlic (minced)
    2 clove

    head cauliflower (coarsely chopped)
    2/3 cup

    zucchini (diced)
    2/3 cup

    carrot(s) (diced)
    1 cup

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    low-fat, reduced-sodium chicken or vegetable broth (Canned Food)
    3 cup

  • Basic Tuscan Bean Soup

    Basic Tuscan Bean Soup

    How to Make Basic Tuscan Bean Soup


    10 min prep time


    28 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a saucepot over medium heat, heat the olive oil. Add the onions, celery, and carrots and sauté for 5 minutes. Add the garlic and rosemary and sauté for 1 minute. Add the remaining ingredients, except the vinegar and basil. Bring to boiling. Reduce the heat and simmer, partially covered, for 20 minutes.
    2. Add the vinegar. Top with the basil before serving.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Veggie Rich
    Fiber Focused
    Italian
    Comfort Food
    Dinner
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Soup
    Vegetarian
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      460mg
      10%

    Ingredients

    fresh basil (minced)
    2 tbsp

    balsamic vinegar
    2 tbsp

    chickpeas (garbanzo beans) (rinsed and drained)
    30 oz

    canned diced tomatoes
    14 oz

    chicken or vegetable broth
    5 cup

    fresh rosemary (minced)
    2 tsp

    garlic (minced)
    4 clove

    carrot(s) (diced)
    2

    celery (diced)
    2 stalks

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Mexican Meatball Soup (Albondigas)

    Mexican Meatball Soup (Albondigas)

    How to Make Mexican Meatball Soup (Albondigas)

    This is my go-to Mexican vegetable soup. I start with a simple beefy tomato broth. The meatballs add another layer of flavor, then I add more veggies and garnish. Delicious!

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    20 min prep time


    1 hr cook time


    8servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine meat, rice, and egg. Mix in oregano, salt, and pepper.
      Roll into 1-inch balls. Cover and set aside.
    2. In a large pot, heat oil over medium-low heat. Add onion and bell pepper, and
      cook, stirring, until softened, 3–5 minutes. Add garlic and cook, stirring, for 2
      minutes.
    3. Increase heat to medium-high, add broth and tomato paste, and bring to a
      boil.
    4. Reduce heat to a simmer, add zucchini, and cook until zucchini is soft, 10–12
      minutes.
    5. Gently add meatballs to simmering broth. Cover, reduce heat to low, and
      simmer until meatballs are no longer pink inside and rice is tender, about 30
      minutes.
    6. Ladle soup and meatballs into individual bowls. Garnish with cilantro
    Low Carb
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0.1g

    • Cholesterol
      130mg

      43%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      20g

    • Potassium
      540mg
      11%

    Ingredients

    ground sirloin or lean ground beef
    1 lbs

    long-grain white rice
    2 tbsp

    large egg
    1

    fresh oregano
    1/4 cup

    salt
    1 3/4 tsp

    black pepper
    1 tsp

    olive oil
    1 tsp

    onion(s) (diced)
    1 cup

    red bell pepper (cored, seeded, and diced)
    1 cup

    garlic (minced)
    4 clove

    low-sodium beef broth
    8 cup

    tomato paste
    2 tbsp

    zucchini (chopped)
    1/2 cup

    fresh cilantro (minced)
    2 tbsp

  • Green Chile Corn Chowder

    Green Chile Corn Chowder

    How to Make Green Chile Corn Chowder

    This creamy chowder is packed full of corn, zucchini, and squash, accented with a hint of chile. Reduced fat cheeses and cream create a healthier chowder.

    If you have trouble finding condensed cheese soup, substitute 8 oz processed cheese spread (such as velveeta) and an additional 1 cup fat-free half-and-half.

    Find this recipe and more in our cookbook Tex Mex Diabetes Cooking. To order directly from the American Diabetes Assocation, click here!


    20 min prep time


    28 min cook time


    8servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat oil and add garlic, corn, zucchini, and chiles. Saute over medium heat, stirring often, until zucchini starts to soften, 10-12 minutes. Set aside.
    2. In a large pot, combine condensed soup, water, and half-and-half. Simmer, stirring occasionally, for 8-10 minutes.
    3. Add corn mixture to chowder. Simmer, stirring, until heated through, 10-12 minutes.
    4. To serve, ladle into individual bowls and garnish with cheese.
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3.2g

        16%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      32g

      12%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      9g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tbsp

    garlic (minced)
    3 clove

    frozen corn
    4 cup

    large zucchini (chopped into 1/4-inch pieces)
    2

    canned green chiles
    1 cup

    reduced-sodium condensed cheese soup
    2 (10.75 oz) cans

    water
    1 1/2 cup

    fat free half-and-half
    2 1/2 cup

    reduced fat cheddar cheese (shredded)
    1 cup