Diabetic Meals: 10 Healthy Soup and Chowder Recipes

There is something very satisfying about making your own homemade soup. The ingredients are fresh, the aroma fills the air as it simmers and, of course, you can brag about making a soup from scratch.

Homemade soups will have more flavor and more nutrients than what comes from a can, and they don’t need to rely on salt for taste. Some canned soups can contain close to 1000mg of sodium per cup. If you go out to eat and order soup, the sodium can be even worse.

Thinking about ordering soup at Olive Garden? Their Chicken & Gnocchi Soup contains 1400mg of sodium per serving, the Zuppa Toscana contains 990mg and the Minestrone contains 840mg. The Pasta e Fagiole contains the least amount, with 620mg. They also contain between 15 to 24 grams of carbohydrate per serving.

If you order a bowl of soup from Panera Bread, you’ll find a whopping 1780mg of sodium in their Bistro French Onion Soup, 1390mg in their Broccoli Cheddar Soup, 1440mg in their Low-Fat All-Natural Chicken Noodle Soup and 1470mg in their Cream of Chicken & Wild Rice Soup. The Vegetarian Creamy Tomato Soup contains the least amount of sodium, with 680mg per bowl. Bowls of soup also provide between 24 and 31 grams of carbohydrate.

If you happen to order a Panera “Bread Bowl” size soup, you’ll be adding another 700mg of sodium! Bread bowl size soups can also contain up to 157 grams of carbohydrate per serving. This is not something you can incorporate into your diabetic meal plan.

The collection of diabetic-friendly soup recipes ^[1] featured below contain as few as 9 grams of carbohydrate per serving and as little as 115mg of sodium per serving.

You’ll find hearty soups, like Slow Cooker Pot Roast Soup and Calypso Beef Soup, and zesty soups, like Mexican Chicken Soup and Bean and Chorizo Soup. There are also vegetarian soups, naturally sweet soups and a unique seafood chowder. Enjoy your homemade soup!

Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice

Yield: 12 servings.
Serving Size: 1 cup (250 mL).
View Online: Butternut Squash and Apple Soup with Toasted Almonds and Wild Rice ^[2]

Ingredients

• 2 cups water (500 mL)
• 1/2 cup wild rice (125 mL)
• 1/2 cup sliced almonds (125 mL)
• 1 1/2 Tbsp canola oil (20 mL)
• 1 cup chopped onion (250 mL)
• 2 cups low-sodium chicken broth (500 mL)
• 2 cups water (500 mL)
• 1-3 lb (0.5 – 1.5kg) Butternut Squash, peeled and flesh cut into 1-inch (2.5 cm) cubes to yield 8 cups (2 L)
• 1 Granny Smith apple, peeled, cored and coarsely chopped
• 1 bay leaf
• 1 cinnamon stick
• 1/2 tsp salt, optional (2 mL)
• 1/2 tsp nutmeg (2 mL)

Directions

1. In medium saucepan, bring 2 cups (500 mL) water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
2. In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they donÂ’t burn. Remove and set aside.
3. In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
4. Puree soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp (15 mL) toasted almonds.

Nutritional Information Per Serving

Black Bean and Chorizo Soup

This hearty Black bean soup will warm you up on a cold day.

Yield: 10 servings.
1/2 cup per serving.
View online:Southwestern Bean Soup ^[3]

Ingredients

• 1 Tbsp canola oil
• 1/2 onion, cubed
• 1 clove garlic, minced
• 1 tomato, deseeded and chopped
• 1 ancho chile, seeded, soaked in hot water
• 1 pasilla pepper, seeded, soaked in hot water
• 1 (19 oz) can black beans
• 1 bouquet garni (1 Tbsp each dried cilantro, oregano, marjoram wrapped in cheesecloth)*
• 1 lime, halved
• 4 cup chicken broth
• 2 Tbsp mezcal or tequila
• Salt to taste
• 6 Tbsp chorizo, fried and crumbled
• 6 Tbsp low-fat buttermilk

  *Bouquet garni is a bundle of herbs used to prepare soup, stock and various stews. The bouquet is boiled with other ingredients, but removed prior to consumption. To make the bouquet, use 1 Tbsp each of dried cilantro, oregano and marjoram and place in cheesecloth to form a bundle.

Directions

1. In deep pan or pot, heat canola oil at high heat and add onion. Saute until brown and add garlic. Reduce heat to medium. Stir in tomatoes and peppers. Cook 15 minutes, stirring constantly to avoid burning.
2. Combine black beans, bouquet garni, limes and broth with mixture. Cook 5 minutes. Add mezcal or tequila, salt and discard lime halves and herbs. Cook 10 minutes. Blend and season to taste.
3. Garnish with buttermilk and chorizo.

   Tip: If too thick, add more broth

Nutritional Information Per Serving:

Slow Cooker Pot Roast Soup

Yield: 6 servings
View online:Slow Cooker Pot Roast Soup ^[4]

Ingredients

• 1 beef Shoulder Roast Boneless (2-1/2 pounds)
• 2 cups chopped onions
• 1 can (14-1/2 ounces) diced tomatoes with green peppers and onions, undrained
• 1 cup frozen hash brown potatoes (cubes)
• 1 cup beef broth
• 1 tablespoon minced garlic
• 1 teaspoon dried thyme leaves
• 1/4 teaspoon pepper
• 2 cups broccoli slaw
• 1/2 cup frozen peas

Directions

1. Cut beef roast into 12 equal pieces.
2. Place in 4-1/2 to 5-1/2-quart slow cooker. Add onions, tomatoes, potatoes, broth, garlic, thyme and pepper.
3. Cover and cook on HIGH 5 to 6 hours, or on LOW 8 to 9 hours, or until beef is fork-tender. (No stirring is necessary during cooking.)
4. Stir in broccoli slaw; continue cooking, covered, 30 minutes or until broccoli slaw is crisp-tender. Turn off slow cooker. Stir in peas; let stand, covered, 5 minutes.

Nutritional Information Per Serving:

Calypso Beef Soup

Makes 6 servings
View online:Calypso Beef Soup ^[4]

Ingredients

• 1-1/2 pounds 95% ground beef
• 1 cup diced peeled sweet potato
• 1/2 cup chopped onion
• 1/2 cup chopped red bell pepper
• 1 teaspoon curry powder
• 2 tablespoons all-purpose flour
• 2 cups water or ready-to-serve beef broth
• 1 can (15-1/2 ounces) black-eyed peas, rinsed, drained
• 1 can (13-1/2 ounces) light unsweetened coconut milk
• 2 cups packed fresh baby spinach leaves
• 3 tablespoons chopped fresh thyme
• Salt and ground black pepper

Directions

1. Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove from skillet with slotted spoon. Pour off drippings in pan; add sweet potato, onion, bell pepper and curry powder. Cook 4 to 5 minutes or until onion and pepper are crisp-tender, stirring occasionally. Stir in flour; cook and stir 1 minute.
2. Stir in water, black-eyed peas and coconut milk; bring to a boil. Reduce heat; cover and simmer 5 to 8 minutes or until sweet potato is tender. Stir in spinach and thyme. Cook 1 minute or until spinach wilts. Season with salt and black pepper, as desired.

Nutritional Information Per Serving:

Mexican Chicken Soup

Makes 10 servings
Serving Size: 1-1/2 cups.

Ingredients

• 1 Tbsp canola oil
• 2 cloves garlic, minced
• 1 medium onion, sliced
• 4 celery stalks, sliced
• 1/8 tsp ground black pepper
• 2 tsp cumin
• 1 tsp red pepper flakes
• 8 cups low-sodium chicken stock
• 2/3 cup lentils
• 1 can (19 oz) tomatoes, chopped
• 3 medium carrots, thinly sliced
• 2 lbs cooked chicken, cubed
• 1 small zucchini, thinly sliced
• 1 cup frozen peas
• 1 small avocado, peeled and sliced

Directions

1. In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
2. Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
3. Add chicken, zucchini and peas.
4. Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.

Nutritional Information Per Serving:

White Bean, Pork, and Greens Soup

In really great recipes, the flavor and consistency of the ingredients just naturally complement each other. This recipe is one. The buttery white beans, the lean but substantial chunks of pork and the earthy flavor of the greens combine to provide a balanced and satisfying soup.

Makes 6 servings.
Serving size: 1-1/2 cup
View online:White Bean, Pork, and Greens Soup ^[5]

Ingredients

• 1/2 Tbsp. extra virgin olive oil
• 3/4 lb. pork tenderloin, trimmed, cut into 1-inch pieces
• Salt and pepper to taste
• 1/2 medium onion, sliced thin
• 2 celery stalks, chopped fine
• 2 medium carrots, chopped fine
• 5 cloves garlic, minced
• 1-1/2 tsp. smoked paprika (regular paprika may be substituted)
• 1/4 tsp. red pepper flakes, or to taste
• 1 (15-oz.) can no-salt added diced tomatoes
• 3 cups reduced-sodium chicken broth
• 4 cups kale, ribs removed, chopped, lightly packed (collard greens may be substituted)
• 1 (15-oz.) can white beans, drained and rinsed

Directions

1. Heat oil in large pot over medium-high heat. Add pork, season with salt and pepper, and saute until browned, about 3 minutes. Transfer to plate and set aside.
2. Add onion, celery and carrots and saute until soft and beginning to brown, about 3 minutes. Add garlic, paprika and red pepper, and saute about 1 minute. Stir in tomatoes. Add broth and bring to boil.
3. Add kale and gently stir until it wilts. Reduce heat. Stir occasionally until kale is tender, about 4 minutes. Stir in beans and pork and simmer about 3 minutes. If too thick, add a small amount of water.

Nutritional Information Per Serving:

Ten Vegetable Soup

With Ten Vegetable Soup, you combine terrific-tasting and healthy carrots, cabbage, cauliflower, celery, canned tomatoes, leek, onion, Swiss chard, a potato and parsley. Tossing them all into a pot takes less than 30 minutes. The result is enough to eat for several days — and it also freezes nicely.

Makes 10 servings. Per serving: 1 cup
View online:Very Versatile Veggie Soup ^[6]

Ingredients

• 2 Tbsp. extra virgin olive oil
• 3 cups chopped green cabbage, quartered and cut crosswise into 1/2-inch strips (or purchase already shredded)
• 1 cup cauliflower florets, 1-inch pieces
• 1 medium leek, sliced, use white and 1-inch of light green part
• 1 small onion, chopped
• 1 medium carrot, chopped
• 1 medium celery stalk, chopped
• 1 (14.5-oz.) can no salt added diced tomatoes
• 4 cups low-fat, reduced-sodium chicken or vegetable broth
• 1 medium yellow-fleshed potato, diced
• 1/4 cup chopped flat-leaf parsley
• 1 Tbsp. dried thyme
• 1 1/2 packed cups Swiss chard or spinach, cut crosswise into 1/2-inch strips
• Salt and freshly ground pepper, to taste
• Pinch of red pepper flakes or cayenne, optional
• Grated Parmesan cheese, optional

Directions

1. In large Dutch oven or heavy soup pot with tight-fitting cover, heat oil over medium-high heat. Add cabbage, cauliflower, leek, onion, carrot and celery and stir to coat them with oil. Cook until cabbage is limp and onion translucent, 4-5 minutes, stirring occasionally. Cover, reduce heat to medium-low and cook gently until vegetables release their juices, about 8 minutes.
2. Add tomatoes with their liquid, broth, potato, parsley and thyme. Increase heat to medium-high until liquid boils, then cover, reduce heat, and simmer soup for 10 minutes. Add Swiss chard and simmer for 10 minutes. Season soup to taste with salt and pepper; let sit for 15 minutes before serving. If desired refrigerate for up to 4 days, reheating in covered pot over medium heat. Or divide cooled soup among resealable freezer bags and freeze. This soup keeps in freezer for up to 2 months.

Nutritional Information Per Serving:

Tilapia and Vegetable Chowder

Yield: 6 servings.
View online:Tilapia and Vegetable Chowderp ^[7]

Ingredients

• 2 Tbsp. extra virgin olive oil (grape seed oil may be substituted)
• 2 medium carrots, thinly sliced
• 2 medium stalks celery, 1/4-inch pieces
• 1 medium onion, chopped medium
• 1 medium red bell pepper, diced
• Salt and freshly ground black pepper to taste
• 2 Tbsp. whole-wheat flour
• 4 cups unsweetened almond or soy milk
• 1 cup water (1 cup clam juice may be substituted)
• 2 large unpeeled red potatoes, diced into 1/2-inch pieces
• 2 tsp. Old Bay 30% Less Sodium Seasoning
• 1 cup frozen yellow corn
• 1 lb. cod or tilapia fillets, skinless, cut into 1-inch pieces
• 1/4 cup toasted whole-grain breadcrumbs

Directions

1. In large pot heat oil over medium-high heat. Saute carrots, celery, onion and red pepper for 5 to 6 minutes. Add salt and pepper to taste. Sprinkle flour over mixture and saute for additional minute. Stir in milk and water and bring to a boil.
2. Add potatoes and Old Bay. Reduce heat and let simmer for 14 to 15 minutes or until potatoes are tender. Gently stir in corn and fish. Continue to simmer until fish is opaque and cooked through, about 4 to 5 minutes.
3. Ladle chowder into serving bowls and sprinkle bread crumbs to top. Serve immediately.

Nutritional Information Per Serving:

Miso Onion Soup

Yield: 8 servings
View online:Miso Onion Soup ^[8]

Ingredients

• 2 Tbsp. canola oil, divided
• 3 peeled red (Spanish) onions, halved and thinly-sliced
• 1 tsp. sugar or equivalent sugar-substitute
• 1 Tbsp. Dijon-style mustard
• 1 tsp. dried thyme
• 3 cups fat-free, reduced-sodium beef broth
• 5 cups water
• Salt and freshly ground black pepper
• 6 1-inch thick slices whole-wheat Italian bread
• 1/4 cup red or brown rice miso
• 1/3 cup freshly-grated Parmesan cheese (optional)

Directions

1. Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
2. Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
3. Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
4. Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
5. Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
6. Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).

Nutritional Information Per Serving:

Southwestern Bean Soup

This soup, almost a stew thanks to all the good stuff in it, includes what southwestern Native Americans called the three sisters – beans, corn and squash. Warming and aromatic with smoked paprika, it makes a complete winter meal.

Makes 6 servings.
View online:Southwestern Bean Soup ^[9]

Ingredients

• 3/4 cup dried black-eyed peas, 1-3/4 cup frozen or 1 (15 oz.) can, no salt added, rinsed and drained
• 1 Tbsp. extra virgin olive oil
• 1 medium red onion, chopped
• 2 cups chopped butternut squash, in 3/4-inch pieces
• 4 cups fat-free, reduced-sodium chicken or vegetable broth
• 1 cup frozen yellow corn
• 1-1/2 tsp. dried oregano
• 1/2 tsp. smoked paprika
• 1 cup steamed beet greens or chard (4 cups raw, chopped)
• Salt and freshly ground black pepper
• 1/3 cup chopped cilantro, for garnish

Directions

1. Soak black-eyed peas in 3 cups water for 4 to 6 hours. Drain in colander, then transfer soaked peas to medium saucepan. Add 3 cups water and set pot over medium-high heat. Cover, leaving lid slightly ajar. When water boils, reduce heat to simmer and cook peas for 30 minutes, or until tender. Drain in colander, and set cooked beans aside. Or, refrigerate, tightly covered, for up to 3 days. If using frozen or canned black-eyed peas, skip these directions.
2. In large saucepan, heat oil over medium-high heat. Add onions and cook, stirring, for 1 minute. Add squash, stir to combine and coat with oil, and cook 1 minute. Cover pot tightly, reduce heat to medium-low, and cook for 5 minutes. Add broth, corn, oregano and paprika. Cover and simmer soup until squash is tender, 10 minutes. Add greens and black-eyed peas and cook, uncovered, for 5 minutes. Season soup to taste with salt and pepper.
3. To serve, divide soup among 6 wide, shallow soup bowls. Sprinkle cilantro over each serving, dividing it evenly among bowls.

Nutritional Information Per Serving (1-1/2 cup per serving)

Want to find more soup recipes? Visit our entire collection of Diabetic Soup Recipes ^[1]. You’ll find favorites like Turkey Alphabet Soup ^[10], Tomato Soup ^[11], Vegetable & Chicken Noodle Soup ^[12], Hot and Sour Soup ^[13], Beef Vegetable Soup ^[14], New England Style Clam Chowder ^[15], and many more.