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Author: Nancy Berkoff, EdD, RD
Source: Vegan Menu For People With Diabetes

Creamy Carrot Soup

Ingredients:

1 lb peeled and thinly sliced carrots
1 c carrot juice (canned or fresh)
1 tsp vegan margarine
2 tsp orange juice concentrate
2 c carrot juice
1 tsp lemon zest
1 c silken tofu

Directions:

In a large pot, simmer carrots, carrot juice, vegan margarine, concentrate, and curry powder until almost all the liquid has evaporated, approximately 45 minutes. In a blender or food procesor, puree cooked carrots, carrot juice, lemon zest, and tofu and process until very smooth. Refrigerate soup for at least 2 hours or freeze until ready to eat.

Makes 4 Servings.

Dietary Exchanges: 1/2 Protein, 1 Vegetable, 1 Fruit

Nutrients Per Serving:
135 Calories
5 g Protein
23 g Carbohydrates
1 mg Iron
4 g Dietary Fiber
3 g Fat
102 mg Calcium
146 mg Sodium

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Wonder Gazpacho

Ingredients:

1 c chopped, ripe tomatoes
2 tbsp tomato paste
1/8 c chopped cucumbers
1/4 c chopped bell peppers
1/8 c chopped onions
1 minced garlic clove or 1 tsp granulated garlic
1 tsp cracked black pepper
2 tsp lemon or lime juice

Directions:

Place all the ingredients in a blender and pulse until a chunky texture is achieved. Pour into serving bowls and chill for at least 30 minutes before serving.

Makes 2 Servings.

Dietary Exchanges: 1 Fruit

Nutrients Per Serving:
48 Calories
2 g Protein
11 g Carbohydrates
1 mg Iron
3 g Dietary Fiber
<1 g Fat
23 mg Calcium
24 mg Sodium

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Green and Creamy Soup

Ingredients:

vegetable oil spray
1/2 c chopped onion
1/4 c celery
3 c vegetable broth
1/4 c dried split peas, rinsed
1 bay leaf
1 c diced zucchini or yellow squash (thawed, frozen squash will work)
1/2 tsp dried basil
1 c thawed, frozen chopped spinach, drained
1 tbsp chopped fresh parsley

Directions:

Heat a medium-sized saucepan and spray with oil. Saute onions and celery until soft, approximately 2 minutes. Add vegetable broth, split peas, and bay leaf. Bring to a quick boil, reduce heat, and cover. Simmer for 30 minutes. Add squash and basil and simmer for 5 minutes. Remove bay leaf and place soup in a blender. Blend until smooth. Put soup back in pot, add spinach and parsley, and heat for 5 minutes. Serve soup hot or allow it to cool before freezing.

Makes 4 Servings.

Dietary Exchanges: 1 Protein, 1 Starch

Nutrients Per Serving:
84 Calories
6 g Protein
15 g Carbohydrates
2 mg Iron
4 g Dietary Fiber
2 g Fat
67 mg Calcium
793 mg Sodium

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Lentil Chili

Ingredients:

1/2 c drained canned or cooked lentils
1/4 c chopped tomatoes
1/4 c prepared salsa
1/2 tsp red pepper flakes
1/2 tsp chili powder

Directions:

Combine all ingredients and stir to mix. Microwave, covered, for 4 minutes on HIGH, or cook on stove in a small pot until heated through.

Makes 1 Portion.

Dietary Exchanges: 2 Starch, 1 Vegetable, 1 Very Lean Protein

Nutrients Per Serving:
153 Calories
11 g Protein
28 g Carbohydrates
4 mg Iron
10 g Dietary Fiber
1 g Fat
45 mg Calcium
300 mg Sodium