Hearty Recipe For a Low Glycemic Soup

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Written by Maureen McGrath, Thought Leader & Clinical Care Expert at Nurse Next Door

With many cold days ahead, I thought I would share with you one of my favourite soup recipes!

Not only is my soup tasty, but you can also make a big pot of it and freeze some for later! Soups that are quick, easy and hearty that fill the tummy on a cold winter’s day are my favourites.

Here is my all time favourite. Why, you ask? Well, it’s a basic recipe that you can alter to suit your taste. Also, each bowl tastes a bit different as the flavours meld together as time goes on. It can be pureed for a different texture or if you’re having difficulty swallowing.

According to Healthline.com, studies have shown that the low glycemic diet may result in weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes. So, this recipe is for a low glycemic soup that is chock full of fibre and vegetables that have a low glycemic index to help keep your blood sugar under control!

low glycemic soup

Tomatoes, a non-starchy food is full of lycopene, which not only gives tomatoes their rich red colour, it is a powerful antioxidant. It may improve heart health and reduce certain types of cancers. Tomatoes may help to lower your blood pressure if you have Type II diabetes and eat 1-2 a day. You are best to get lycopene in foods compared to supplements. That’s why it’s one of the important components of this hearty, low glycemic soup!

low glycemic soup

Also, you can dip a nice piece of bread in this soup or you can add pasta or rice if you like!

Here it is (makes 6 servings)

  • 1 500 ml box low sodium chicken broth
  • 2 cups of water

Chop up the following vegetables:

  • 1 cup broccoli
  • 1 cup brussel sprouts
  • 1 cup of cabbage (red or green)
  • 1 cup of mushrooms
  • 4 large tomatoes
  • 2 zucchini
  • 2 green or red peppers
  • 1 cup of kidney beans or lentils

Add 1 lb of cooked chicken breast.

Spice to taste:

  • 2 tablespoons smoked paprika
  • 1 tablespoon garlic powder
  • 1 tablespoon dried oregano
  • 1 tablespoon onion powder
  • 1 tablespoon dried basil
  • 2 teaspoons dried thyme
  • 1 1/2 teaspoons freshly ground black pepper

Bring broth and water to a boil, add vegetables and bring to a boil.

Once boiling, reduce soup to a simmer for 30 minutes or until all vegetables are tender.

low glycemic soup

When you choose foods such as the ones in this low glycemic soup recipe (low sugar), you are making a wise decision for good health. These low glycemic index foods are also packed with fibre and protein and the fact that they are low-glycemic foods means they will promote slow, steady digestion, which means you will feel fuller longer. With many cold days ahead, it’s nice to be prepared with a healthy, hot soup to keep you satiated.

Looking for more hearty soups that are low-sodium? Check out 4 recipes here!

Nurse Next Door’s caregivers provide a variety of home care services such as companionship, light housekeeping and meal prep too! 

To learn more about how Nurse Next Door can help, call +1(877) 588-8609

Maureen McGrath hosts the Sunday Night Health Show, a live listener call-in radio program on the Corus Radio Network across Western Canada.  

She is a Registered Nurse, a Nurse Continence and Sexual Health Educator.

Her TEDx talk on the No Sex Marriage has received over 17 million views.

She is also the Executive Director of the Women’s Health Initiative Network, an organization to raise awareness about women’s reproductive, bladder, vaginal and sexual health.

She is author of the book, Sex & Health: Why One Can’t Come Without the Other.  

Maureen is the recipient of the 2009 VCH Nursing Excellence Award, a 2013 YWCA Women of Distinction finalist and the 2016 Vancouver Board of Trade Community Catalyst Award. Her website is Back To The Bedroom.  Her blog is 50 Shades of Pink.

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