Four Delicious Diabetes Friendly Soups

Barley-Millet Soup

MAKES: 5 quarts

INGREDIENTS:

  • Two tablespoons extra virgin olive oil
  • Four leeks, sliced including green part
  • One stalk celery, chopped
  • ½ pound mushrooms, sliced
  • ¾ cup barley
  • ½ cup millet
  • Three quarts water
  • Six tablespoons brown rice miso
  • ½ cup of water

DIRECTIONS:

1. In a soup pot, heat the oil. Add the leeks, celery, and mushrooms. Sauté over medium heat for 10 minutes until the vegetables are tender.

2. Add the barley and millet and water.

3. Put the water and bring to a boil. Simmer for 1 hour, or until the barley is tender. Add more water if necessary to keep the barley from sticking to the bottom of the pot and occasionally stir to prevent scorching. Remove from heat.

4. Dissolve the miso in the ½ cup water and stir into the soup.

Curried Carrot Soup

SERVES: 2

INGREDIENTS:

  • Two tablespoons coconut oil
  • One onion, chopped
  • Two cloves garlic, chopped
  • Two teaspoons curry powder
  • Two tablespoons spelled or rice flour
  • 4 cups vegetable stock
  • Three carrots, tops removed, washed and chopped
  • ½ cup carrot juice (juice 1 or 2 carrots)
  • 1½ cups of rice milk
  • One tablespoon palm or date sugar
  • ½ teaspoon cayenne pepper
  • One teaspoon sea salt
  • ½ teaspoon fresh ground pepper
  • Two tablespoon parsley or chives, chopped

DIRECTIONS:

1. In a large saucepan over medium heat add oil and sauté the onion and garlic with curry powder for 5 minutes. Stir in flour, the three carrots, and vegetable stock. Bring to a boil and simmer 30 minutes.

2. Juice carrots for ½ cup juice. Set aside.

3. Pour contents of the saucepan into a blender or food processor. Blend well.

4. Return to saucepan and add carrot juice, rice milk, and palm or date sugar.

5. Add cayenne, salt, and pepper.

6. Garnish with parsley or chives. Serve hot.

Black Bean Parsnip Soup

SERVES: 2

INGREDIENTS:

  • 1½ cups black beans, canned, or ⅓ cup dried beans (see note)
  • ½ cup parsnips, chopped into ½-inch cubes
  • Four cups purified water
  • One cup corn (fresh or frozen)
  • One cup tofu, cut into ½-inch cubes
  • Three tablespoons fresh chives, minced
  • Three tablespoons coconut oil
  • One teaspoon sea salt
  • ½ teaspoon cumin

DIRECTIONS:

1. In a large saucepan, heat canned beans and parsnips in 6 ounces of water and bring to a boil.

2. Add the remaining water with corn, tofu, chives, coconut oil, salt, and cumin. Mix well and bring to a boil.

3. Lower heat to medium then puree half of the mixture until smooth. Add the pureed mixture back to the rest of the soup.

4. Cook for an additional 30 minutes over low heat.

5. Serve hot.

Note: If you are using dried beans, soak overnight in 32 ounces of water. In the morning, rinse thoroughly and add 40 ounces of freshwater. Bring beans and freshwater to a boil, lower heat to medium, and cover. Cook for about 1 hour, and then follow steps 2 to 6.

Healing Miso Soup

SERVES: 4

INGREDIENTS:

  • Six cups vegetable stock or water
  • One onion, chopped in ¼-inch pieces
  • One tablespoon garlic, minced
  • Fourteen-ounce package firm tofu, diced in ½-inch cubes
  • One teaspoon ginger, grated
  • One cup shiitake mushrooms, sliced
  • ½ cup mixed seaweed of choice (hijiki, kombu, kelp, nori)
  • One cup chard or collard greens, cut into bite-size chunks
  • Two tablespoons miso (see note)
  • One tablespoon parsley, chopped
  • One tablespoon wasabi
  • ½ teaspoon cayenne pepper
  • Three scallions, each sliced

DIRECTIONS:

1. Bring stock to a boil and turn down the heat.

2. Simmer onion, garlic, tofu, ginger, mushrooms, seaweed, and chard or collard greens in vegetable stock for 5 minutes. Turn off heat.

3. In a small bowl, whisk together two tablespoons of miso with ½ to 1 cup broth, until fully dissolved. Add parsley, wasabi, cayenne pepper, and scallions. Mix well.

4. Add miso mix back into original pot and stir well.

5. Serve immediately.

Note: Not recommended at all simmer miso; always add miso to a recipe after the cooking process is done. There are several types of miso available; experiment and use the one you like best.