Diabetic Food Need Not be All Bland and Tasteless: Check out Simple Recipes of the Best Soups for Diabetics That are Delicious and Keep Your Diabetes in Control Too (2021)

Ingredients:

• ½ cup quick cooked rolled oats
• 2 tbsp each finely chopped capsicum, tomatoes, cauliflower, carrots and cabbage
• 2 tsp oil
• ¼ cup finely chopped onion
• 2 tsp finely chopped garlic
• 1 tsp finely chopped green chilly
• 2 tbsp finely chopped coriander
• ¼ cup finely chopped parsley
• Salt and pepper to taste
• 2 tsp lemon juice.

Method:

• Begin by heating oil in a pan and then add the onions, garlic and green chilly, and sauté on medium flame for a minute.
• Next, add all the veggies and sauté on medium flame for another minute.
• Then continue the process by adding the cooked oats, and sauté for 1 more minute on medium flame.
• Now, add 3 cups of hot water, salt and pepper and mix all the ingredients together, cooking them for a couple of minutes on medium flame, while stirring every now and then.
• Add the coriander and parsley, mix well and continue cooking the broth for another minute.
• Add lemon juice and mix well.
• Your oats and vegetable broth is ready to be served.

Ingredients:

• 1½ tbsp olive oil (extra light)
• 2 finely chopped garlic cloves
• ½ cup diced onion
• ½ cup chopped celery
• ½ cup diced carrots
• 1½ cups chopped spinach
• ⅔ cup cannellini beans
• 1½ cups crushed tomatoes
• ¾ elbow pasta (dry)
• 6 cups veg broth
• 2 tsp grated parmesan cheese
• 1¾ tsp Italian seasoning
• ¼ tsp black pepper
• Salt to taste
• Fresh basil and grated parmesan for garnishing

Method:

• Add olive oil in a pan set on medium heat and when the oil gets hot, add the chopped garlic and sauté for 30 seconds.
• Next, add the onions and celery and sauté for a couple of minutes.
• Continue cooking with the carrots and salt, cook for 2 minutes or till the veggies begin to soften.
• Next, add the beans and mix the ingredients well.
• Add the crushed tomatoes, Italian seasoning, vegetable broth and mix everything well.
• Now, add the elbow pasta, stir and cover the pan, letting it simmer for about 5-6 minutes.
• Take the lid off and add the spinach, black pepper, grated cheese and mix everything, covering the pan again.
• Continue cooking for another 5-6 minutes.
• The minestrone soup is ready to be served, topped with a garnish of basil and grated parmesan.

Ingredients:

For the Vegetable Stock:

• ¼ cabbage
• 1 medium onion
• 1 carrot
• 2” celery
• 4-5 mushrooms
• Salt to taste

For the Soup:

• ¼ cup cabbage
• 4-5 mushrooms
• ¼ cup corn kernels
• 1-2 heads pak choy
• 4-5 florets broccoli
• Salt and pepper to taste.

Method:

• To begin with, for the vegetable stock, heat the oil in a deep pan.
• Dice the onions and slice the carrot and add to the pan and sauté it all on high heat.
• Next, add chopped celery, leek, mushrooms (quartered) and stir well.
• Add some salt to taste, plenty of water and keep to boil for about 30 minutes.
• The stock is ready to be strained for use.
• For the soup, take 3 cups vegetable stock in another deep pan, add chopped cabbage, quartered mushrooms and corn to it.
• Tear the pak choy into bite-sized pieces and add to the stock.
• Cook it all for about 2-3 minutes.
• Next add the broccoli, salt and pepper and let it boil for 3 minutes.
• The soup is ready to be served.

Ingredients:

• 200 gm button mushrooms
• ⅓ cup finely chopped onion
• ½ tsp finely chopped garlic
• 1 bay leaf
• 1-2 pinch ground nutmeg powder
• 1 cup water
• 1 cup whole/full fat milk at room temperature
• 6 tbsp low fat cream
• 1 tbsp whole wheat flour/maida
• 2 tbsp butter
• 2 tsp chopped coriander
• Salt and freshly crushed black pepper to taste
• 1 tsp finely chopped parsley/thyme or basil.

Method:

• Begin by melting the butter in a heavy saucepan.
• Then add the bay leaf to sauté till it turns fragrant.
• Next add the onions and garlic & then sauté till they soften and turn translucent.
• Cook the mushrooms next, and continue till the mushrooms release water, sauté till the water dries up and the mushrooms turn golden brown.
• Add the flour now and sauté for 4 minutes, stirring on low-medium flame, till the raw flour aroma vanishes.
• Next, add the black pepper and mix well.
• To make the soup now, add water and then the milk.
• Let it simmer on low-medium flame.
• As the soup begins to thicken, stir occasionally.
• Continue simmering for another 4-5 minutes and then add the cream and chopped parsley.
• Simmer the mushroom soup for another couple of minutes, stirring it.
• Switch off the flame and sprinkle the nutmeg powder and stir it well.
• The creamy mushroom soup is ready to be served hot with some garnishing.

Ingredients:

• 1 cup red lentils (washed and grit removed)
• 2 cups vegetable stock
• 1 can chopped tomatoes
• A dash of salt and pepper each
• 1 tbsp fresh coriander

Method:

• Gather all the ingredients. Place the lentils in a large saucepan with the stock and bring to a boil, letting it cook for about 10 minutes.
• Cover the lid next, lower the flame and let it simmer for another 15 minutes.
• Next, blend the lentils, stock and tomatoes with fresh herbs in a blender and blitz till it becomes smooth.
• Return the soup to the saucepan and reduce till you achieve the desired thickness.
• Season the soup with salt and pepper to your liking and serve hot, drizzled with some cream.

Ingredients:

• 2 tbsp pearl barley
• 2 tbsp masoor dal
• 2 tsp oil
• 2 tbsp minced garlic
• 1 medium sized onion
• ¼ cup carrot finely chopped
• ½ small tomato
• 2 tsp coriander leaves
• Salt and pepper to taste.

Method:

• Wash and soak the barley and dal overnight and keep all the veggies chopped finely.
• Heat the oil in a pressure cooker, add the onion and garlic and sauté till the onion turn transparent.
• Now, add the washed dal, barley, carrots, salt & 3½ cups water and pressure cook for about 3-4 whistles.
• Once the pressure releases naturally, open the cooker and mash the contents slightly.
• Add the tomatoes and coriander leaves with pepper powder to taste.
• Serve hot with garlic bread on the side.

Ingredients:

• 2 cups shredded spinach
• ½ cup sliced mushrooms
• ½ cup carrot juliennes
• 2 tsp oil
• 2 tsp finely chopped garlic
• 2 tsp soy sauce
• Salt & pepper to taste

Method:

• Heat oil in a deep saucepan and add the garlic to sauté on medium flame for a few seconds.
• Next, add the spinach, mushrooms and then sauté on high flame for a couple of minutes.
• Now, add the carrots, soy sauce, 2½ cups water, salt & pepper, mix all the contents well and cook on medium flame for 4 minutes, stirring it occasionally.
• Your spinach, mushroom & carrot soup is ready to be served.

Ingredients (Ideal for 6 Servings):

• 1½ cups fresh sweet corn kernels
• 1 tbsp butter
• 1½ cups chopped onion
• 3 tbsp all-purpose flour
• 3 cups low sodium chicken broth (reduced)
• 3 medium cubed tomatoes
• 1¼ cup divided (half-n-half) cream
• 2 onions thinly sliced
• ½ tsp salt
• ¼ tsp fresh ground pepper
• 1 tbsp minced parsley

Method:

• Begin by heating the butter in a large saucepan on medium-high flame.
• Then add onion, sauté for 2-4 minutes till the onion turns tender.
• Add potatoes, corn and chicken broth along with 1 cup cream, onions, salt and pepper and bring it all to a boil.
• Reduce the heat next, let it simmer (covered) for 12-15 minutes or till the potatoes turn tender.
• In a small bowl, mix flour and the remaining cream and baste it till it becomes smooth and then stir it gently into the soup.
• Bring it to a boil again, stirring continuously, cook and stir for another couple of minutes and then garnish with parsley.
• The corn and potato chowder is ready to be relished at leisure!

Ingredients:

• 1 tbsp ghee
• 1 chopped onion
• 2 minced garlic cloves
• 1 pound boneless chicken breast, cut into 1" chunks
• 1 cup chopped carrots
• 1 cup chopped celery stalk
• 1 cup fresh green beans (chopped into 1”)
• 1 tsp dried thyme
• 2-3 tsp fine sea salt
• Fresh ground black pepper to taste
• 4 cups water

Method:

• In a large saucepan, heat the oil on medium flame and gently sauté the onion, garlic and chicken for about 5 minutes, till the chicken turns tender and starts losing its colour.
• Add the carrots, celery and green beans, thyme, 2 tsp salt, ground pepper and water.
• Next, bring it all to a boil and then lower the heat, covering the pot with a lid.
• Let the soup simmer until the chicken is cooked and the veggies turn tender, which is about 20-25 minutes.
• Season the soup with salt and pepper to taste and serve warm.

Ingredients:

• 3 cups cauliflower florets
• 1 chopped onion
• 4 minced garlic cloves
• 1 tbsp butter/olive oil
• 2 cups stock
• 1 bay leaf
• ½ cup cram
• ¼ tsp black pepper
• Salt to taste
• 2 tbsp cheddar cheese
• ¼ tsp oregano

Method:

• Heat the oil/butter in a large pot and then add the bay leaf, garlic and sauté for 30 seconds.
• Next, add the onions and sauté until they soften.
• Now, add the cauliflower florets, potatoes, veg stock, black pepper and salt.
• Allow it to simmer for about 25 minutes or till the veggies turn soft.
• Remove from the heat and add cream, cheese and stir well.
• Remove the bay leaf and puree the soup with a hand blender until you reach a smooth consistency.
• Adjust the seasoning to your liking and then serve the soup with a garnish of onion, oregano and more cheese!

• Food: While healthy eating is the cornerstone for a healthy life with or without ailments. However, if you have diabetes then you need to be aware of how food affects your blood sugar levels, and how the quantity and combination of specific food types affect your condition further. Count your carbs and learn about portion sizes, make sure that your meals are well balanced and avoid sugary beverages.


• Exercise: Engaging in physical exercise makes your muscles use glucose for energy and helps your body use insulin more effectively, which in turn, works on lowering your blood sugar level. Look at an exercise plan that befits your lifestyle with an apt balance of muscle strengthening and aerobic exercises. Keep a check on your blood sugar levels, stay hydrated and be in regular consultation with your doctor regarding your exercise plan, medication course and diet control.


• Medication & Illness: Being sick leads to your body producing increased stress related hormones which can also raise your blood sugar levels as can changes in your diet and normal routine. In addition, your medication, the timing and dosage also have a considerable impact. It is important that you manage any existing illnesses and follow their relevant medical recommendation along with a diabetic specific medication course as advised by your doctor timely and in a regulated manner. Avoid consuming alcohol without your doctor’s consent.