Healthy Soup Recipes | Diabetia

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Healthy Soup Recipes

Full of fresh vegetables, vitamins and minerals, homemade soup is a great way to eat your daily portions of
fresh fruit and veg.

Not only are these a healthy option, but they’re easy to make ahead and freeze daily

Baked French Onion Soup Recipe

If you enjoy the finest in French cuisine, you’ll enjoy this wonderful meal in a bowl.

Serves 6


  • 3 tablespoons Olive Oil4 large Onions, sliced2 cloves Garlic, minced2 tablespoons Flour3 cups Beef Stock

    1 cup Dry White Wine

    1/2 teaspoon Dried Thyme

    1 Bay Leaf

    S alt and Fresh Ground Pepper, to taste

    6 slices Crusty French Bread

    3 tablespoons Butter

    2-3 cups Grated Swiss Cheese


  1. Preheat oven to 400F
  2. Saute onions in oil in a Dutch oven over low heat until tender and golden yellow, about 20 to 25 minutes.
  3. Sprinkle flour over the onions and stir until flour is cooked (just a few minutes)
  4. Add stock and wine and bring gently to the boil
  5. Add the thyme and bay leaf.
  6. Reduce heat, cover, and simmer gently for 20 minutes or so.
  7. Add salt and pepper to season
  8. Meanwhile, butter bread slices with butter or spread and brown under the grill
  9. When soup is ready, spoon into ovenproof bowls; top each with one of the slices of
  10. Divide cheese evenly over the toast in each bowl.
  11. Place bowls on baking sheet
  12. Bake for 10 to 15 minutes or until the cheese is bubbling
    and gold

Serve hot!

Easy Pea Soup Recipe

This is a recipe for cheats wanting to make a great looking soup, but quickly.


  • 1 tbsp oil
  • 1 chopped onion
  • 2 chopped garlic cloves
  • 900g-1kg frozen peas
  • 1 litre chicken or vegetable stock
  • 4 tbsp creme fraiche
  • freshly ground pepper
  • salt
  1. In large pan, gently fry the onion and garlic in the oil until soft
  2. Add the peas and stock, bringing to boiling point
  3. Simmer for five minutes
  4. Pour into liquidiser and blend until smooth
  5. Season with salt & pepper
  6. Stir in creme fraiche and serve with fresh bread

Best Chicken Soup Recipe

Butternut Squash Soup Recipe


Traditional Swedish Split Pea Soup

Soups are essential in traditional Swedish


One soup in particular–ärtsoppa—or yellow pea soup - is still eaten every Thursday in many

Make this soup at least an hour or two in advance, so that the flavours mix and textures develop.



  • 1 pound whole dried yellow peas (split
    peas are acceptable)
  • 2 onions, chopped fine
  • 1 whole onion, peeled, halved, and
    each half stuck with 1 whole clove
  • 1/2 pound piece lean salt
  • 1/4 teaspoon marjoram
  • 1/2 teaspoon thyme
  • Salt (if needed)
  • Whole-grain brown


  1. Soak the peas in water at least 12
  2. Drain the peas, put them in a large
    saucepan, cover with 6 cups cold water, chopped onions, and the onion halves with cloves. Bring to
    a boil, then reduce heat to a medium simmer. Add the salt pork, cover, and let simmer for about 90
    minutes, skimming off any foam that rises to the surface. Add the marjoram and thyme to the pan,
    stir, and let simmer another 15 minutes. Season to taste with salt. Remove the pork, allow to cool
    just until comfortable to handle, then cut into pieces. Remove and discard the onion halves with
    their cloves.
  3. Divide the pork among rimmed bowls,
    then ladle the soup over it. Pass a bowl of grainy brown mustard at the table.