Diabetic-Friendly Creamy Soup Concoctions - dummies

Diabetic-Friendly Creamy Soup Concoctions

By Alan L. Rubin, Cait James

Who doesn’t love a delicious creamy soup? But as you probably know, putting cream in soups adds calories and saturated fat, neither of which is very good for a diabetic diet. If you can’t get enough of creamy soups, there is some good news. You can have a great creamy texture — without the stuff you don’t need.

One great way to get the creamy texture without the bad stuff is to substitute 2 percent milk for cream in your favorite soups. It gives you plenty of the creaminess and mouth feel you expect because it does have some fat and body, but it cuts the fat grams and calories.

Top your soup with beautiful garnishes to make a simple weeknight supper as delicious for your eyes as it is to your tummy. A few of our favorite fresh garnishes include the following:

  • Chiffonade basil

  • Diced red bell pepper

  • Finely grated lemon zest

  • Grated or shaved Parmesan cheese and minced parsley

  • Julienned radishes, jicama, or daikon radish

  • A dollop of light sour cream and cilantro

  • Minced olives

  • Thinly sliced green onions

    [Credit: Illustration by Elizabeth Kurtzman]
    Credit: Illustration by Elizabeth Kurtzman

Cauliflower-Parmesan Soup

Preparation time: 15 minutes

Cook time: 40–45 minutes

Yield: 4 servings

1 head cauliflower cut into chunks

2 shallots, chopped

3 cups 2 percent milk

1⁄2 cup grated Parmesan cheese

2 tablespoons lemon juice

2 tablespoons honey

1⁄2 teaspoon kosher salt

1⁄2 tablespoon pepper

  1. In a large pot, place the cauliflower, shallots, and milk and bring to a boil. Reduce heat to a simmer until the cauliflower is tender, about 35 minutes.

  2. Transfer to a blender and purée until smooth (always be extra careful when blending hot liquids), or use a rotary beater to achieve a smooth consistency. While the soup is blending, add the cheese and process until smooth. Finish by adding the lemon juice, honey, salt, and pepper.

Per serving: Kcalories 216 (From Fat 59); Fat 7g (Saturated 4g); Cholesterol 23mg; Sodium 324mg; Carbohydrate 28g (Dietary Fiber 3g); Protein 14g.