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Keeping Fit with Fabulous Fall Soups

When the weather turns brisk, there's nothing cozier than a big bowl of hot soup. Autumn is the perfect time to warm the kitchen with stove-cooked soups made with the season's harvest of squashes, pumpkin, cabbage and root vegetables. Hearty, homemade soups need little monitoring while they slowly simmer, leaving the cook free for other activities. The pay-off comes at serving time, when the taste of homemade beats out commercial soups every time.

One benefit of soups comes to light when they are used as starters to meals. They are filling as well as nutritious, so they help to cut down portion sizes, and calories, of most entrees.

Try these wonderful soup suggestions:

Or try this hearty soup, which makes use of many vegetables, with a handful of whole-grain oats for extra nutrition as well as heartiness:

Cabbage and Tomato Soup



  1. In a large Dutch oven or saucepan, heat oil over medium-high heat. Add onion, carrot and leek and stir to coat with the oil. Cover pot tightly, reduce heat to medium-low and cook 10 minutes. Mix in cabbage, cover pot and cook another 10 minutes, until cabbage is wilted.

  2. Stir in tomatoes, stock, oatmeal, thyme, sugar and bay leaf. Season to taste with salt and pepper. Bring to boil, reduce heat to simmer and cook, uncovered, until oatmeal is cooked and cabbage is tender, about 20 minutes if using rolled oats (30 minutes for steel-cut oats).

  3. Serve immediately. Store unused soup in refrigerator. Chilled soup will absorb liquid, so add more broth, as needed, when reheating.

    Makes 6 servings.

Nutritonal Information Per Serving:
141 calories
4 g. fat (less than 1 g. saturated fat)
25 g. carbohydrate
6 g. protein
7 g. dietary fiber
795 mg. sodium

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Interested in find more soup recipes? Take a look at our Soups and Chowders [1] area in the Diabetic Gourmet Recipe Archive.

Dana Jacobi