Type 2 Diabetes–Friendly Soups

A big pot of soup is the staple you need to survive winter in Cape Town. Plus, its so easy to make. Throw your ingredients into a big pot, let it simmer on Sunday for an easy Monday night. Or pack it up for lunch throughout the week.

This is also the perfect food for people with diabetes. You can pack all the vegetables you need (and dislike) without it tasting like a lifeless salad. Here are some diabetic-friendly soup recipes that are light on carb-rich vegetables and unhealthy fats, and high in protein and comfort!

3-Ingredient Tomato Soup by Molly Baz

Make this classic soup recipe using just three main ingredients. Molly says that roasting the tomatoes intensifies their flavour.

Ingredients

4 pounds plum tomatoes, halved lengthwise
2 teaspoons (or more) kosher salt, divided
1/2 teaspoon freshly ground black pepper, plus more
6 tablespoons olive oil, divided, plus more
1 medium onion, coarsely chopped
1 cup heavy cream

STEP 1
Preheat oven to 200°C. Place tomatoes, cut side up, on a large rimmed baking sheet. Season with 1 1/2 tsp. salt and 1/2 tsp. pepper. Drizzle with 3 Tbsp. oil. Roast tomatoes until tender and caramelized, about 1 hour and 15 minutes. Let cool slightly.

STEP 2
Meanwhile, heat 3 Tbsp. oil in a medium pot over medium. Cook onion and 1/2 tsp. salt, stirring occasionally, until soft and translucent, 8–10 minutes.

STEP 3
Add roasted tomatoes and any accumulated juices, cream, and 1 1/4 cups water to pot. Bring to a boil, then reduce heat and simmer until flavors have melded, 20–25 minutes.

STEP 4
Working in batches, transfer tomato mixture to a blender and purée until smooth. Taste and adjust seasonings if needed.

STEP 5
Divide among bowls, then top with a drizzle of oil and freshly ground pepper.

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Spiced Carrot & Lentil Soup by Jane Hornby

A spicy blend packed full of iron. Ready in under an hour and can be thrown into the slow cooker for an easy meal.

Ingredients

2 tsp cumin seeds
pinch chilli flakes
2 tbsp olive oil
600g carrots, washed and coarsely grated (no need to peel)
140g split red lentils
1l hot vegetable stock (from a cube is fine)
125ml milk (to make it dairy-free, see ‘try’ below)
plain yogurt and naan bread, to serve

STEP 1
Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min – until they start to jump around the pan and release their aromas.

STEP 2
Scoop out about half of the spices with a spoon and set aside. Add 2 tbsp olive oil, 600g coarsely grated carrots, 140g split red lentils, 1l hot vegetable stock and 125ml milk to the pan and bring to the boil.

STEP 3
Simmer for 15 mins, until the lentils have softened.

STEP 4
Whizz the soup with a stick blender or in a food processor until smooth (or leave it chunky).

STEP 5
Season to taste and finish with a dollop of plain yogurt and a sprinkling of the reserved toasted spices. Serve with warmed naan breads.

Slow-Cooker Chicken-Tortilla Soup by Marian Cooper Cairns

Take your suppers to the international level with this hearty Mexican-inspired soup. Plus, it’s soup-er easy!

Ingredients

skinless, bone-in chicken thighs
1 small onion, chopped
1/2 red bell pepper, chopped
1 garlic clove, chopped
2 cups chicken stock
Can (400ml) of diced tomatoes, drained
1 can (240ml) tomato sauce
1 can (118ml) chopped green chiles
Chili powder (1 tsp.)
Dried oregano (1 tsp.)
3/4 tsp. ground cumin
Kosher salt
Freshly ground black pepper
2 yellow squash, halved and sliced
85g green beans, halved
1 tbsp. fresh lime juice
2 1/2 tbsp. chopped fresh cilantro, plus more for serving
Sliced jalapeños, sour cream, and tortilla chips, for serving

STEP 1
Combine chicken, onion, bell pepper, garlic, stock, diced tomatoes, tomato sauce, chiles, chili powder, oregano, and cumin in a 1L slow cooker. Season with salt and pepper.

STEP 2
Cook, covered, until chicken is cooked through on low 7 to 8 hours or on high 3 to 4 hours. Add squash and green beans and cook, covered, for 30 minutes. Remove chicken, discard bones and shred meat; return to slow cooker. Stir in lime juice and cilantro.

STEP 3
Serve topped with cilantro, jalapeños, and sour cream, with tortilla chips alongside.

Autumn Bisque by Merry Graham

Recipe developer, Merry Graham says she loves a creamy, comforting soup – without the cream. This soups also packed with fresh herbs, almond milk and rutabagas.

Ingredients

1/4 cup dairy-free spreadable margarine
2 teaspoons minced fresh chives
2 teaspoons minced fresh parsley
1/2 teaspoon grated lemon zest

For the bisque:
2 tablespoons olive oil
2 large rutabagas, peeled and cubed (about 9 cups) – alternative is turnip
1 large celery root, peeled and cubed (about 3 cups)
3 medium leeks (white portion only), chopped (about 2 cups)
1 large carrot, cubed (about 2/3 cup)
3 garlic cloves, minced
7 cups vegetable stock
2 teaspoons minced fresh thyme
1-1/2 teaspoons minced fresh rosemary
1 teaspoon salt
1/2 teaspoon coarsely ground pepper
2 cups almond milk
2 tablespoons minced fresh chives

STEP 1
Mix the first 4 ingredients. Using a melon baller or 1-teaspoon measuring spoon, shape mixture into 12 balls. Freeze until firm. Transfer to a freezer container; freeze up to 2 months.

STEP 2
In a 5L stock pot, heat oil over medium heat; saute rutabagas, celery root, leeks and carrot for 8 minutes. Add garlic; cook and stir for 2 minutes. Stir in stock, herbs, salt and pepper; bring to a boil. Reduce heat; simmer, covered, until vegetables are tender, 30-35 minutes.

STEP 3
Puree soup using an immersion blender. Or cool slightly and puree in batches in a blender; return to pan. Stir in milk; heat through. Removed herbed margarine from freezer 15 minutes before serving. Top servings with chives and margarine.