Diabetes-Friendly Recipes

Cold Herb Soup


Servings: 4


  • butter-flavored cooking spray
  • ¾ Lb sweet onion, chopped
  • 1 ½ Tbs all-purpose flour
  • 1 16-ounce (454 g) canned low-fat, low-salt chicken broth
  • ¾ Cup water
  • 1 Cup chopped flat-leaf parsley
  • 1 2/3-ounce (20 g) container frozen chopped chives, or 1/2 cup (20 g) snipped fresh
  • 4 Tbs minced fresh tarragon leaves
  • 6 springs fresh thyme
  • 1/3 Cup fat-free sour cream
  • fresh lemon slices and fresh herbs for garish


  1. Lightly coat a large saucepan with cooking spray. Add the onion and cook until onion is soft, stirring occasionally. Add the flour and cook, stirring, for 2 minutes.
  2. Pour in the broth and water. Bring to a simmer and stir until slightly thickened. Add the herbs and simmer for 3 minutes.
  3. Remove from heat and allow to cool for 10 minutes. Remove the thyme sprigs.
  4. Working in batches, transfer mixture to a food processor or blender and process until smooth, adding the sour cream to the last batch. In a large bowl, combine batches and refrigerate, covered, until cold.
  5. Serve in small soup bowls with lemon slices and herbs for garnish.

Nutrition Information

Per serving: 99 calories (5% calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 18 g carbohydrate, 3 g dietary fiber, 2 mg cholesterol, 257 mg sodium

Diabetic exchanges: 1 carbohydrate (1/2 bread/starch, 2 vegetable)



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