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Recipes from: The Internet.

Ingredients:

4 small kohlrabies, peeled, chunks**
1 large onion, chopped
2 sweet potatoes, peeled, chunk
2 zucchini, sliced thick
5 fresh tomatoes (16 oz can)
15 oz can garbanzo beans & liquid*
1/2 cup couscous or Bulgar wheat
1/4 cup raisins
1 tsp ground coriander
1/2 tsp ground turmeric
1/2 tsp ground cinnamon
1/2 tsp ground ginger
14 tsp ground cumin
3 cup water

Directions

** Parsnips may be substituted for the kohlrabi. * Chickpeas serve the couscous separately, if desired.

Combine all the ingredients in a large saucepan. Bring to a boil, lower the heat, and simmer until the vegetables are tender, about 30 minutes.

Source: American Diabetes Assoc. Holiday Cookbook by Betty Wedman 1986.  Servings: 8

Ingredients:

1 tbsp pinto beans
1 tbsp northern beans
1 tbsp lentils
1 cup beef broth
1 tbsp carrot
1 tbsp hominy
1 tbsp onion, slice
1/2 tsp green chilies, chopped
1 dash garlic powder, oregano,
1 salt to taste
1 fresh ground pepper

Directions:

Makes 1 1/2 cup of soup for one. Boil beans and lentils in beef broth for 10 minutes, covered. Allow to stand 1 to 2 hours or overnight. Place softened beans and remaining ingredients in baking dish. Bake at 350F for 45 minutes to 1 hour or until ingredients are tender.
Servings: 1

Ingredients:

2 cup chopped onions
1 vegetable broth or white
1 wine for sautéing
3 cup chopped cabbage
1 fresh chile, minced (seeded
1 for a milder hot) or 1/4
1 tsp cayenne
1 tbsp grated fresh ginger root
2 cup water
3 cup diced sweet potatoes, cut
1 into 1/2- to 3/4-inch cubes
1 salt to taste
2 cup undrained fresh or canned
1 tomatoes
2 cup fresh or frozen sliced okra
3 tbsp fresh lime juice
2 tbsp chopped fresh cilantro
1 chopped peanuts (i omitted
1 these)
1 sprigs of cilantro

Directions

In a non-reactive pot, sauté the onions in the broth/wine on medium heat for 4 or 5 minutes. Add the cabbage and the chile or cayenne and continue to sauté, stirring often, until the onions are translucent, about 8 minutes. Add the grated ginger and the water, cover the pot, and bring to a boil. Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender. Add the tomatoes, okra, and lime juice. Simmer until all of the vegetables are tender, about 15 minutes. Stir in the cilantro and add more salt to taste. Sprinkle the stew with chopped peanuts. Top with a few sprigs of cilantro, if you like.  Servings: 1

Ingredients:

4 cup vegetable stock
1 cup mushrooms, sliced
1 cup spinach, washed
2 tbsp light soy sauce
2 tbsp cider vinegar
1/2 tsp pepper
1 1/2 tbsp sesame oil
1/4 tsp hot pepper oil
1/2 lb tofu, diced
2 tbsp cornstarch dissolved in
3 tbsp water
2 tbsp cilantro, chopped
1 scallion, chopped

Directions

Put the broth in a saucepan; add the mushrooms and spinach and simmer 3-4 minutes.  Combine the soy sauce, vinegar, pepper, sesame oil and pepper oil in a small bowl; stir to blend, then add to the broth. Taste and adjust seasonings.  Add the tofu and the cornstarch-water mixture, stirring constantly.  Continue to cook until soup thickens. Sprinkle cilantro and scallion on top of soup for garnish. Makes 6 cups.

Ingredients:

1/2 lb potatoes
1 pt cold water
1 medium leek
1 garlic clove
1/2 medium onion
1/4 tbsp oil
1/2 tsp yeast extract
1/2 tsp ground black pepper
1 bay leaf
1/4 tsp caraway seed
1 celery stalk

Directions:

Peel and cube the potatoes Place in a large bowl with the cold water Leave to one side Top and tail the leeks, then slice into chunks Wash in a bowl of cold water, drain and rinse Leave to drain in a colander.  Finely chop the onion Sauté the garlic and onions in a large deep saucepan in the oil until tender. Add the potatoes and the water they have been sitting in. Increase the heat bringing the liquid to a rolling boil Add the yeast extract Stir well, reduce heat and add the leeks, black pepper, bay leaves and caraway seed. Stir well for 1-2 minutes.  Add the celery to the soup and simmer for a further 15 minutes. Serve hot.  Servings: 2

Ingredients:

1 qt milk, whole, low-fat or skim
1 small onion, peeled and stuck with
2 cloves
6 whole peppercorns (or more)
1 pinch salt
4 tbsp rice flour (or barley or oat flour)
4 tbsp cold milk (about)
8 oz shiitake mushrooms

Optional
6 tbsp heavy cream
2 tbsp Madeira
1 reserved mushroom slices

Bouquet Garni:
1 tie in cheesecloth,
6 fresh parsley stems,
1/2 tsp dried leaf thyme
1/2 bay leaf

Directions:

This rich, earthy soup has but 100 calories per serving if made with non-fat milk.

Place the milk, onion, peppercorns, salt and bouquet garni in a saucepan and bring slowly to a boil. Form a smooth paste of the rice flour and the cold milk. Put into the just-boiling milk and stir briskly until there are no lumps. Simmer over very low heat for 20 minutes. Meanwhile, cut off the tough ends of the mushroom stems.  Reserve a few mushroom slices for garnish and chop the remaining mushrooms coarsely, then place in a food processor with a steel blade and chop as finely as possible. Strain the milk mixture through a fine sieve back into the saucepan; add the chopped mushrooms and continue simmering 5 minutes. Add the cream and Madeira, if you wish, and serve in hot bowls, garnished with a slice of mushroom.  Servings: 4

Ingredients:

1 qt milk, whole, low-fat or skim
1 small onion, peeled and stuck with
2 cloves
6 whole peppercorns (or more)
1 pinch salt

4 tbsp rice flour (or barley or oat flour)
4 tbsp cold milk (about)
1 package sun-dried tomatoes (3 oz)
2 cup water

(Optional)
6 tbsp heavy cream
1 chopped herbs for garnish* (basil,, chervil or parsley

Bouquet Garni:
1 tie in cheesecloth:
6 fresh parsley stems
1/2 tsp dried leaf thyme
1/2 bay leaf
 

Directions:

This creamy, vibrant red soup has but 100 calories per serving if you use low-fat milk and no cream.

Place the milk, onions, peppercorns, salt and bouquet garni in a saucepan and bring slowly to a boil. Form a smooth paste of the rice flour and the cold milk. Put into the just-boiling milk and stir briskly until there are no lumps. Simmer over very low heat for 20 minutes. Meanwhile, boil the sun-dried tomatoes in the 2 cups of water; do not drain. Strain the milk mixture, add the tomatoes and their liquid, and simmer another 5 minutes. In a blender, in batches, liquefy the soup. Return to the stove and bring just to a boil. Add the optional cream, if desired, and serve in hot bowls garnished with a minced green herb.  Servings: 4

Ingredients:

1 large onion, coarsely chopped water
3 potatoes, peeled & chopped
3 zucchini, thickly sliced
1 tbsp low-sodium soy sauce
2 cup fresh spinach leaves, tightly packed
1 pepper, black to taste
1/3 cup enoki mushrooms, trimmed optional

Directions:

Place onion in a large pot with 1/2-cup water. Cook and stir until onion softens slightly, about 3 minutes. Add remaining 5 cups of water, potatoes, zucchini, and soy sauce. Bring to a boil, reduce heat, cover and simmer for 35 minutes. Add spinach and pepper. Cook for another 2 minutes. Remove from heat. Puree soup in batches in blender. Return to pan. Add mushrooms if desired. Heat gently for 5 minutes. Serve hot.  Serves: 4 to 6

Author's Note: Pureed potatoes give this soup a rich taste and texture with barely a trace of fat.  Source: Vegetarian Times, May 1993 Low Fat, Fabulous and Fit by Mary McDougall.

Ingredients:

12 cup water
6 tsp vegetable bouillon granules
4 tomatoes, fresh or 1-lb can
1/2 cup corn, fresh or canned
1 celery rib, diced
1 onion, diced
1/2 cup okra, cut
1/4 cup rice, white or brown
1/8 tsp Tabasco sauce (optional)
1 cup shredded cabbage (optional)

Directions:

Place all ingredients in a large pot, bring to boil, cover and simmer about 20 minutes until all vegetables are done. 1-l/2 C serving equals about 35 calories.

NOTE: I use Uncle Ben's Converted Rice as it seems to hold its shape better in long cooking periods. Any rice will work if this soup is not reheated several times, but it usually is!

This is a thin soup, I sometimes add shredded cabbage, chard, bok choy, or other green vegetable to it. The greens make it thicker and more filling, but add few calories. This doesn't resemble the real Cajun Gumbo, but is good for those days when you feel you've over-indulged and need to cut back. I keep in it the fridge and use it as a snack when I just have to have something else. You can also add herbs, hot pepper, it is very versatile, and a good starting recipe.  Source: Original, from Files of A. Broaddus/Houston 5/16/93  Servings: 12.

Ingredients:

3 1/2 cup boiling water
2 chicken bouillon cubes
16 oz can tomatoes
1/2 cup onion, chopped
1/2 cup carrot, thinly sliced
1/2 cup celery, diagonally sliced
1/2 cup green pepper, coarsely, chopped
1/2 tsp salt
1 tbsp lemon juice
1/2 tsp sage, crushed dried
1/2 tsp pepper sauce, hot

Directions:

Combine all ingredients in a 3 to 4-qt pot. Bring to a boil, stirring to dissolve bouillon cubes. Cover and simmer gently for 1 hour. Stir occasionally to break up tomatoes into bite sized pieces.

Source: The Art of Cooking for the Diabetic by Mary Abbott Hess, R.D., M.S. and Katharine Middleton.  Servings: 4

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