Food & Nutrition
« Prev ArticleNext Article »

The DX Exclusive Recipe: Spring Vegetable Soup

A seasonal soup with Parmesan crisps for added crunch

The Parmesan crisps add a nice crunch to this soup, but if you are short on time, just sprinkle each bowl of soup with a tablespoon of grated Parmesan just before serving. To make the soup heartier, you can also add cooked brown rice or whole-wheat orzo to the soup when you add the asparagus. Remember to count the carbs if you do add rice or pasta. Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.

(Learn more about carb counting for diabetes meal plans.)

¼ cup coarsely shredded Parmesan cheese

2 teaspoons olive oil

½ sweet onion, chopped

1 garlic clove, minced

4 cups low-sodium vegetable broth

1 cup baby carrots, halved lengthwise and cut into 1-inch lengths

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

¼ pound thin asparagus (about 10 spears), trimmed and cut into 1-inch lengths

1 cup fresh shelled green peas or frozen petite peas

1 tightly packed cup baby spinach

1½ tablespoons fresh lemon juice

¼ cup thinly sliced fresh basil leaves

1. To make the Parmesan crisps, preheat the oven to 400°F. Line a medium baking sheet with parchment paper.

2. Drop the cheese by tablespoons onto the baking sheet, about 2 inches apart, making total of 4 mounds. Spread each mound into a 3-inch round. Bake until the cheese is bubbling and lightly browned on the edges, about 7 minutes. Let the crisps cool completely on the baking sheet.

3. Meanwhile, to make the soup, set a large saucepan over medium heat and add the oil. Add the onion and cook, stirring often, until softened, 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, 30 seconds.

4. Add the broth and bring to a boil. Add the carrots, salt, and pepper. Cover, reduce the heat, and simmer until the carrots are tender, about 5 minutes.

5. Add the asparagus and peas and cook until crisp-tender, about 2 minutes. Remove the saucepan from the heat and stir in the spinach and lemon juice. Ladle the soup into 4 bowls. Top each bowl with a Parmesan crisp and sprinkle with 1 tablespoon of the basil. Serve at once.

Serves 4

Each serving (1⅓ cups soup and 1 crisp): 116 calories, 15 g carbohydrate, 4 g total fat, 1 g saturated fat, 4 mg cholesterol, 5 g fiber, 5 g protein, 402 mg sodium

Carbohydrate Choices: 1

Food Choices: 3 vegetable, 1 fat

*Ask your diabetes care team about food choices; you can read more about food choices here.

Get more tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.

© 2015 The DX: The Diabetes Experience

« Prev ArticleNext Article »

Comments