Glycemic Index Cookbook For Dummies
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One of the best-kept secrets for managing your health and weight, especially on a low-glycemic diet, is keeping a low-calorie vegetable soup recipe on hand for those evenings when you just don’t feel like having a steamed vegetable. This recipe is perfect when you want to whip up a quick and healthy soup to go with your meal. It’s also a great way to get in your vegetable servings.

Low-Glycemic Vegetable Soup

Preparation time: 10 minutes

Cooking time: 26 minutes

Yield: 4 servings

1 teaspoon canola oil

2 cloves garlic, minced

Two 14-ounce cans vegetable broth (low-sodium, if you like)

1 cup water

2 carrots, sliced

5 ounces frozen cauliflower or broccoli

One 14.5-ounce can diced tomatoes, undrained

1/2 teaspoon dried thyme

1/4 teaspoon dried sage

1/2 teaspoon dried basil

1 yellow squash, sliced

Salt and pepper to taste

  1. In a large saucepan, heat the oil over medium heat. Add the garlic, and sauté until soft, about 1 minute.

  2. Add the broth, water, carrots, cauliflower or broccoli, diced tomatoes, thyme, sage, and basil. Bring the mixture to a boil, reduce the heat to low, and simmer for 15 minutes, or until the vegetables begin to soften. Add the squash and continue to simmer for 10 more minutes.

  3. Add salt and pepper to taste, and serve.

Per serving: Calories 87 (From Fat 20); Glycemic Load 1 (Low); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 1,150mg; Carbohydrate 16g (Dietary Fiber 5g); Protein 4g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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