• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Creamy Vegetable Soup

  • Recipe Submitted by on

Category: Diabetic

 Ingredients List

  • 2 ts Olive oil
  • 2 Cloves garlic
  • 2/3 c Cauliflower; chopped
  • 2/3 c Broccoli; chopped
  • 1/3 c Carrots; chopped
  • 2 tb Celery; plus 2 tsp., chopped
  • 1/3 c Onions; chopped
  • 7 oz Chicken stock; low sodium,
  • -low fat
  • 1 tb Dijon mustard; plus 1
  • -teaspoon
  • Salt and pepper; to taste
  • 1 c Evaporated skim milk
  • 2 ts Fresh dill; minced
  • 1 1/4 ts Fresh parsley; minced
  • 2 ts Cornstarch; or arrowroot
  • -powder
  • 1 tb Water; plus 1 teaspoon
  • 2 tb Parmesan cheese; plus 2
  • -teaspoons


Heat the oil in a stockpot over medium heat. Add the garlic and saut”š for
30 seconds. Add the next 5 ingredients and saut”š for 10 minutes. Add in
half the stock and bring to a boil. Simmer for 10 minutes. In batches,
pur”še the contents of the stockpot in the blender. Set aside in a separate
bowl. In the same stockpot, heat remaining stock with the mustard, pepper,
salt, and evaporated milk. Bring to a gentle simmer. Add the pur”šed
vegetables and simmer on low for 5 minutes. Add the herbs and simmer for 2
more minutes. Mix together the cornstarch or arrowroot powder and the
water. Add to the soup and cook for 2 minutes until thickened. Serve soup
in bowls, garnished with Parmesan cheese.

Per serving: calories 133, fat 4.3g, 29% calories from fat, cholesterol
6mg, protein 9.5g, carbohydrates 15.0g, fiber 2.1g, sodium 400mg.

Exchanges: 1 Monosaturated Fat, 1 Starch.

The recommended wines are: Chenin Blanc, Beaujolais, or Chianti.

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