Diabetes-Friendly Recipes

Vegetable Soup

Servings: 6
Prep time:
Cook time:
Total: 1 hour 20 minutes
Calories per serving: 144


  • 1 tablespoon olive oil
  • ½ pound leeks, trimmed, split in half lengthwise and well rinsed
  • 1 medium white onion, chopped
  • ½ pound carrots, peeled and thinly sliced on the diagonal
  • 2 large celery ribs, thinly sliced on the diagonal
  • 2 tablespoons dried lentils
  • 2 tablespoons dried split peas
  • 2 tablespoons dried small white beans
  • 1 teaspoon crushed dried thyme
  • ½ teaspoon freshly ground pepper
  • 2 quarts low-sodium canned chicken or vegetable broth
  • 1 14 1/2-ounce can no salt added plum tomatoes, drained and coarsely chopped
  • 4 ounces fresh spinach, well rinsed and tough stems discarded


  1. In a large soup pot, heat oil over medium-low heat.
  2. Add leeks and onion to pot . Cook, stirring, until vegetables wilt (about 5 minutes).
  3. Add remaining ingredients, except tomatoes and spinach. Bring to a boil. Reduce heat and simmer, covered, for 45 minutes, stirring occasionally.
  4. Add tomatoes and continue to simmer, covered, for another 15 minutes, until white beans are tender.
  5. Add spinach and simmer, uncovered, until wilted, about 3 minutes, stirring.
  6. Ladle into soup bowls and serve.

Nutrition Information


Per serving:144 calories (17% calories from fat), 8 g protein, 3 g total fat (0.4 g saturated fat), 23 g carbohydrate, 7 g dietary fiber, 0 cholesterol, 110 mg sodium
Diabetic exchanges:1/2 lean meat, 1 1/2 carbohydrate (1/2 bread/starch, 3 vegetable)




This was as good as I'd expect to eat in a nice restaurant - which means it was very good. We liked it a lot.
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