33+ Delicious Diabetic and Heart-Healthy Soup Recipes for Every Season

When it comes to managing diabetes and promoting heart health, the right diet plays a crucial role.

Soups are an excellent meal choice because they can be packed with nutrient-dense ingredients, fiber-rich vegetables, lean proteins, and heart-healthy fats.

Whether you’re looking for a warm and cozy bowl on a chilly day or a light and refreshing option for a quick meal, there’s a soup for every taste and season.

In this collection of 33+ diabetic and heart-healthy soup recipes, you’ll find a variety of delicious and nourishing options designed to keep your blood sugar stable and support cardiovascular well-being.

From protein-rich lentil soups to creamy vegetable-based broths, each recipe is crafted with ingredients that are naturally low in sodium, free from added sugars, and rich in essential nutrients.

Whether you prefer hearty stews, light broths, or creamy purees, these soups will help you maintain a balanced diet without sacrificing flavor.

Keep reading to discover flavorful soups that are both comforting and good for your health!

33+ Delicious Diabetic and Heart-Healthy Soup Recipes for Every Season

Incorporating more heart-healthy and diabetic-friendly soups into your meal plan is an easy and delicious way to support your overall well-being.

These 33+ soup recipes are designed to be nourishing, satisfying, and easy to prepare, making them perfect for busy schedules or meal prepping.

By choosing ingredients like fiber-rich beans, antioxidant-packed vegetables, and lean proteins, you can enjoy flavorful meals while keeping your blood sugar in check and protecting your heart.

Whether you’re craving a light vegetable soup, a comforting chicken broth, or a hearty lentil stew, there’s a recipe here to suit your needs.

Try out a few of these soups and discover how easy it is to create heart-healthy, diabetic-friendly meals that taste amazing.

Let us know your favorites in the comments, and don’t forget to share these recipes with loved ones who are also looking for nutritious and satisfying meal ideas!

Hearty Lentil and Vegetable Soup

This hearty lentil and vegetable soup is packed with fiber, protein, and essential nutrients, making it an excellent choice for those managing diabetes and heart health. Lentils provide slow-digesting carbohydrates that help regulate blood sugar, while the variety of vegetables adds vitamins and minerals without excessive calories. With a flavorful blend of herbs and spices, this soup is both nourishing and satisfying.

Ingredients:

• 1 cup dried lentils, rinsed
• 1 medium onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• ½ teaspoon dried thyme
• 1 bay leaf
• ½ teaspoon black pepper
• 1 teaspoon olive oil
• 2 cups fresh spinach, chopped
• Juice of ½ lemon

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery, and sauté for 5 minutes until softened.
2. Stir in the garlic, cumin, smoked paprika, thyme, and black pepper. Cook for another minute.
3. Add the lentils, diced tomatoes, vegetable broth, and bay leaf. Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until lentils are tender.
4. Stir in the spinach and lemon juice, cooking for another 2-3 minutes until the spinach wilts. Remove bay leaf.
5. Serve warm and enjoy!

This soup is a perfect balance of protein and fiber, keeping blood sugar levels stable while supporting heart health. The combination of lentils and vegetables provides a nourishing meal that’s low in sodium and saturated fats. Serve it as a light meal or pair it with a side salad for a wholesome dinner.

Creamy Cauliflower and Garlic Soup

This creamy cauliflower and garlic soup is a low-carb, heart-healthy option that’s both comforting and nutritious. Cauliflower is rich in antioxidants and fiber, supporting blood sugar control, while garlic is known for its heart-protective benefits. Instead of heavy cream, this soup achieves its creamy texture using blended cauliflower, making it a guilt-free indulgence.

Ingredients:

• 1 head cauliflower, chopped
• 1 small onion, diced
• 4 cloves garlic, minced
• 3 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried thyme
• ½ teaspoon black pepper
• 1 cup unsweetened almond milk
• 1 tablespoon lemon juice
• 2 tablespoons chopped fresh parsley (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until fragrant.
2. Add the cauliflower, thyme, black pepper, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until cauliflower is soft.
3. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
4. Stir in the almond milk and lemon juice, and let it heat through for 2-3 minutes.
5. Serve warm, garnished with fresh parsley.

This soup is light yet creamy, making it an excellent alternative to traditional heavy soups. With its low-carb content, it helps keep blood sugar levels in check, while the anti-inflammatory properties of garlic support heart health. Enjoy it as a starter or pair it with whole-grain toast for a satisfying meal.

Tomato and Quinoa Soup

Tomato and quinoa soup is a delicious, nutrient-rich dish that provides a good source of plant-based protein and fiber. Tomatoes are loaded with lycopene, an antioxidant known to support heart health, while quinoa is a complete protein that aids in blood sugar regulation. This flavorful soup is both hearty and nourishing, making it a great addition to a diabetic-friendly and heart-healthy diet.

Ingredients:

• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1 small onion, chopped
• 2 cloves garlic, minced
• ½ cup quinoa, rinsed
• 3 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon oregano
• ½ teaspoon basil
• ¼ teaspoon black pepper
• 1 teaspoon balsamic vinegar
• 2 cups kale, chopped

Instructions:

1. Heat olive oil in a pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Stir in diced tomatoes, vegetable broth, quinoa, oregano, basil, and black pepper. Bring to a boil, then reduce heat and let simmer for 15 minutes.
3. Add the chopped kale and balsamic vinegar, and cook for another 5 minutes until the kale wilts.
4. Serve warm and enjoy!

This soup is packed with heart-healthy ingredients while being naturally low in sodium and saturated fats. The combination of quinoa and kale adds essential nutrients and fiber, keeping you full and satisfied without spiking blood sugar levels. It’s an excellent meal choice for maintaining overall health while enjoying rich, comforting flavors.

Spicy Black Bean and Sweet Potato Soup

This spicy black bean and sweet potato soup is an incredible option for anyone looking to manage diabetes and promote heart health. Black beans are a great source of fiber and protein, while sweet potatoes offer complex carbs that have a lower glycemic index, helping to keep blood sugar levels stable. With a hint of heat from chili powder and cumin, this soup offers a bold flavor while being nourishing and satisfying.

Ingredients:

• 1 medium sweet potato, peeled and diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• ½ teaspoon black pepper
• 1 lime, cut into wedges
• 2 tablespoons cilantro, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Stir in chili powder, cumin, smoked paprika, and black pepper, cooking for another minute until fragrant.
3. Add the sweet potato, black beans, diced tomatoes, and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the sweet potatoes are tender.
4. Using an immersion blender, blend about half of the soup to create a thicker texture, or transfer half of the soup to a blender and blend until smooth.
5. Serve warm, garnished with fresh cilantro and lime wedges.

This soup is a vibrant and flavorful option that is heart-healthy and blood-sugar-friendly. The sweet potatoes offer a rich, natural sweetness, while the black beans provide protein and fiber to keep you feeling full. It’s the perfect comfort food that won’t spike your blood sugar.

Roasted Carrot and Ginger Soup

Roasted carrot and ginger soup is a simple yet delicious option for those looking to maintain healthy blood sugar levels and support heart health. The sweetness of roasted carrots is beautifully complemented by the warmth of fresh ginger, which has anti-inflammatory properties. This soup is low in calories, high in fiber, and packed with antioxidants, making it an ideal choice for anyone managing their diet with diabetes or heart conditions.

Ingredients:

• 6 medium carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon cumin
• ½ teaspoon turmeric
• ¼ teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped

Instructions:

1. Preheat your oven to 400°F (200°C). Toss the carrots with olive oil, cumin, turmeric, and black pepper, then spread them on a baking sheet in a single layer. Roast for 25-30 minutes, or until tender and caramelized.
2. In a large pot, sauté onions and garlic over medium heat until softened, about 5 minutes.
3. Add the roasted carrots, fresh ginger, and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
5. Stir in the lemon juice and garnish with fresh parsley. Serve warm.

This soup has a velvety texture and a warming, slightly spicy flavor from the ginger. The combination of turmeric and ginger offers heart-health benefits, while the carrots provide important vitamins and minerals. It’s a nutrient-packed, comforting meal that can help support your diabetes management and cardiovascular health.

Zucchini and Tomato Soup

Zucchini and tomato soup is a light yet flavorful option that’s perfect for maintaining a healthy heart and balanced blood sugar levels. Zucchini is low in calories and high in fiber, while tomatoes provide antioxidants like lycopene, which help protect the heart. This soup is incredibly simple to make and packed with flavor, making it a perfect addition to any meal plan aimed at supporting overall health.

Ingredients:

• 2 medium zucchinis, chopped
• 1 can (14.5 oz) no-salt-added diced tomatoes
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon black pepper
• 1 tablespoon fresh basil, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the zucchini, diced tomatoes, vegetable broth, oregano, basil, and black pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until the zucchini is tender.
3. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches.
4. Serve warm, garnished with fresh basil.

This soup is light, refreshing, and easy to digest, making it a perfect choice for a diabetic-friendly and heart-healthy diet. The tomatoes provide a burst of flavor and antioxidants, while the zucchini keeps the soup low-calorie and high in fiber. It’s a great choice for a comforting lunch or a light dinner.

Chicken and Spinach Soup

This chicken and spinach soup is an ideal option for anyone looking to maintain heart health and blood sugar levels. Lean chicken breast provides a source of high-quality protein, while spinach is packed with fiber, vitamins, and antioxidants that support overall wellness. This soup is light yet filling, perfect for a comforting meal that won’t affect your blood sugar or cardiovascular health.

Ingredients:

• 2 boneless, skinless chicken breasts, cooked and shredded
• 4 cups low-sodium chicken broth
• 2 cups fresh spinach, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced
• ½ teaspoon dried thyme
• ½ teaspoon dried basil
• ¼ teaspoon black pepper
• 1 tablespoon olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery, and sauté for 5 minutes, until softened.
2. Add the chicken broth, shredded chicken, thyme, basil, and black pepper. Bring to a boil, then reduce heat and simmer for 10-15 minutes to allow the flavors to blend.
3. Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.
4. Serve warm and enjoy!

This soup is a nutrient-dense and satisfying meal that provides lean protein and plenty of fiber, which helps regulate blood sugar and support heart health. The spinach adds a boost of antioxidants, making this a well-rounded meal to keep you feeling full and energized.

Cabbage and Bean Soup

Cabbage and bean soup is a hearty, fiber-rich option that’s perfect for supporting heart health and managing blood sugar. Cabbage is low in calories but high in fiber, while beans are an excellent source of plant-based protein and fiber, which help stabilize blood sugar. This soup is simple to make and full of flavor, making it a great option for any heart-healthy or diabetic meal plan.

Ingredients:

• 1 small head of cabbage, chopped
• 1 can (15 oz) cannellini beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried oregano
• ½ teaspoon dried rosemary
• ½ teaspoon black pepper
• 1 tablespoon apple cider vinegar

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the chopped cabbage, cannellini beans, vegetable broth, oregano, rosemary, and black pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until cabbage is tender.
3. Stir in the apple cider vinegar and let the soup simmer for another 5 minutes.
4. Serve warm and enjoy!

This soup is full of fiber from both cabbage and beans, which helps to promote healthy digestion and stabilize blood sugar. It’s a low-calorie, heart-healthy option that provides plenty of nutrients without the risk of blood sugar spikes. It’s perfect for lunch or dinner and can be easily made ahead for meal prep.

Butternut Squash and Apple Soup

Butternut squash and apple soup is a naturally sweet and creamy option that’s both heart-healthy and diabetic-friendly. Butternut squash is rich in fiber, antioxidants, and vitamin A, while apples add a touch of sweetness and are packed with dietary fiber to help control blood sugar. This comforting soup has a smooth texture and delicate flavor, perfect for enjoying as a main course or a starter.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 large apple, peeled, cored, and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon black pepper
• 1 tablespoon fresh thyme, chopped

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until fragrant.
2. Add the cubed butternut squash, chopped apple, cinnamon, nutmeg, and black pepper. Stir well and cook for another 3-4 minutes.
3. Add the vegetable broth, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the squash is tender.
4. Use an immersion blender to puree the soup until smooth, or transfer it to a blender in batches.
5. Stir in fresh thyme and serve warm.

This soup provides a comforting balance of sweetness and spices while being rich in fiber and antioxidants. The butternut squash offers a heart-healthy boost of vitamins, while the apples provide a natural sweetness that makes this soup a perfect fall or winter meal. It’s an excellent choice for managing blood sugar and promoting heart health in a delicious, low-calorie dish.

Lentil and Kale Soup

Lentils and kale come together in this nutrient-packed soup that supports heart health and helps regulate blood sugar levels. Lentils are rich in fiber and protein, while kale provides essential vitamins and antioxidants, contributing to overall health and well-being. This hearty, filling soup is a perfect choice for those seeking a diabetic-friendly, heart-healthy meal that is easy to prepare and full of flavor.

Ingredients:

• 1 cup dried lentils, rinsed
• 4 cups low-sodium vegetable broth
• 2 cups fresh kale, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 celery stalk, diced
• 1 teaspoon olive oil
• ½ teaspoon ground cumin
• ½ teaspoon turmeric
• ¼ teaspoon black pepper
• 1 tablespoon lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions, garlic, carrots, and celery, and sauté for 5-7 minutes, until softened.
2. Stir in cumin, turmeric, and black pepper, cooking for another minute to release the spices’ flavors.
3. Add the lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.
4. Stir in the chopped kale and cook for an additional 5 minutes, until wilted.
5. Remove from heat and stir in lemon juice.
6. Serve warm and enjoy!

This soup is both filling and nutrient-dense, providing ample fiber from the lentils and kale to help maintain healthy blood sugar and lower cholesterol levels. The cumin and turmeric offer anti-inflammatory benefits, making it a great addition to a heart-healthy diet. It’s easy to make, hearty, and delicious, perfect for a wholesome lunch or dinner.

Tomato and Avocado Soup

Tomato and avocado soup offers a unique, creamy twist on traditional tomato soup while remaining heart-healthy and diabetic-friendly. Tomatoes provide antioxidants, such as lycopene, which help protect the heart, while avocado adds healthy fats that support good cholesterol levels. The smooth, creamy texture of the avocado combined with the tangy tomato flavor makes this soup a satisfying and nutritious option.

Ingredients:

• 4 large ripe tomatoes, chopped
• 1 small avocado, peeled and pitted
• 1 small onion, chopped
• 2 cloves garlic, minced
• 2 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• 1 tablespoon fresh basil, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the chopped tomatoes, vegetable broth, basil, oregano, and black pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
3. Use an immersion blender to blend the soup until smooth, or transfer the soup to a blender and blend in batches.
4. Cut the avocado into chunks and stir it into the soup. Use the immersion blender again to blend until the soup is creamy and smooth.
5. Serve warm, garnished with fresh basil.

This soup offers a creamy texture thanks to the avocado, while the tomatoes provide antioxidants that are heart-healthy and anti-inflammatory. The healthy fats in avocado also support blood sugar regulation. It’s a simple and satisfying soup that’s ideal for a light lunch or dinner, and it’s rich in flavor while being low in calories.

Pumpkin and Coconut Soup

Pumpkin and coconut soup is a creamy, savory-sweet option that’s perfect for anyone looking to support heart health and manage diabetes. Pumpkin is high in fiber and low in calories, making it a great choice for regulating blood sugar. The addition of coconut milk gives the soup a rich, smooth texture, while adding healthy fats to promote heart health. The flavors come together beautifully, creating a comforting and nutritious soup.

Ingredients:

• 2 cups pureed pumpkin (fresh or canned)
• 1 can (14 oz) light coconut milk
• 4 cups low-sodium vegetable broth
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon olive oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Stir in cinnamon, nutmeg, and black pepper, cooking for another minute to release the spices’ aroma.
3. Add the pureed pumpkin, vegetable broth, and coconut milk. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
4. Use an immersion blender to blend the soup until smooth and creamy, or transfer the soup to a blender and blend in batches.
5. Serve warm, garnished with fresh parsley.

This soup is rich and creamy, yet still heart-healthy and diabetic-friendly. The pumpkin provides fiber and vitamins, while the coconut milk adds healthy fats and gives the soup its luxurious texture. It’s a satisfying and delicious meal that can be enjoyed year-round and is perfect for a comforting lunch or dinner.

Zucchini and Tomato Soup

Zucchini and tomato soup is a light yet satisfying dish that supports both heart health and blood sugar control. Zucchini is low in calories and high in fiber, while tomatoes provide heart-healthy antioxidants like lycopene. This refreshing soup offers a burst of flavor and essential nutrients without weighing you down. It’s ideal for anyone looking for a diabetic-friendly option that’s easy to prepare and delicious.

Ingredients:

• 2 medium zucchinis, chopped
• 4 large ripe tomatoes, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried basil
• ½ teaspoon dried oregano
• ¼ teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the chopped zucchini and tomatoes, and cook for an additional 5-7 minutes.
3. Pour in the vegetable broth, basil, oregano, and black pepper. Bring to a boil, then reduce heat and simmer for 15-20 minutes, allowing the flavors to meld.
4. Use an immersion blender to puree the soup until smooth, or transfer to a blender and blend in batches.
5. Serve warm, garnished with fresh parsley.

This soup is a great source of fiber, antioxidants, and vitamins, making it a heart-healthy and blood sugar-friendly option. Zucchini is low in carbohydrates and high in water, helping you stay hydrated while promoting fullness. The addition of tomatoes further boosts the soup’s nutritional profile, making it a refreshing, light meal any time of day.

Broccoli and Cauliflower Soup

Broccoli and cauliflower soup is a powerhouse of nutrients that aids in managing blood sugar and maintaining a healthy heart. Both broccoli and cauliflower are cruciferous vegetables, known for their anti-inflammatory properties and rich vitamin content. This creamy soup, which is both filling and low-calorie, can be enjoyed as a light dinner or a nutrient-packed lunch.

Ingredients:

• 2 cups broccoli florets
• 2 cups cauliflower florets
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon ground turmeric
• ½ teaspoon ground ginger
• ¼ teaspoon black pepper
• 1 tablespoon fresh lemon juice

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the broccoli and cauliflower florets, cooking for another 5 minutes.
3. Pour in the vegetable broth, turmeric, ginger, and black pepper. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the vegetables are tender.
4. Use an immersion blender to blend the soup until smooth, or transfer to a blender and blend in batches.
5. Stir in the fresh lemon juice, then serve warm.

Broccoli and cauliflower are both fiber-rich vegetables that help with blood sugar control and digestion, while the turmeric and ginger add anti-inflammatory benefits. This soup is creamy, comforting, and packed with vitamins and antioxidants, making it a perfect heart-healthy, diabetic-friendly option.

Sweet Potato and Carrot Soup

Sweet potato and carrot soup is a naturally sweet and flavorful option that is high in fiber and packed with nutrients. Sweet potatoes are rich in complex carbohydrates, fiber, and antioxidants, while carrots provide beta-carotene, which supports eye and heart health. This smooth, velvety soup offers a satisfying meal that promotes blood sugar balance and heart wellness.

Ingredients:

• 2 medium sweet potatoes, peeled and chopped
• 4 large carrots, peeled and chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground ginger
• ¼ teaspoon black pepper
• 1 tablespoon fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the sweet potatoes and carrots, and cook for another 5 minutes.
3. Pour in the vegetable broth, cinnamon, ginger, and black pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the vegetables are tender.
4. Use an immersion blender to blend the soup until smooth, or transfer to a blender and blend in batches.
5. Serve warm, garnished with fresh cilantro.

This soup is a great source of fiber, antioxidants, and vitamins A and C, all of which contribute to a healthy heart and stable blood sugar levels. The sweetness from the sweet potatoes and carrots is balanced by the warm spices, making this soup a flavorful and comforting choice. It’s perfect for a healthy lunch or dinner, packed with nutrients to support your overall health.

Spinach and White Bean Soup

Spinach and white bean soup is a nutrient-dense, heart-healthy, and diabetic-friendly option that offers a satisfying, filling meal. The white beans provide a good source of plant-based protein and fiber, which help manage blood sugar levels, while spinach is rich in vitamins and minerals that support overall health. The combination of these ingredients creates a well-balanced, flavorful soup perfect for any day of the week.

Ingredients:

• 2 cups fresh spinach, chopped
• 2 cans (15 oz each) low-sodium white beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon dried thyme
• ¼ teaspoon black pepper
• 1 tablespoon fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, sautéing for 3-4 minutes until softened.
2. Stir in the white beans, vegetable broth, thyme, and black pepper. Bring the soup to a boil, then reduce the heat and simmer for 10 minutes.
3. Add the chopped spinach and cook for an additional 3-5 minutes, until wilted and tender.
4. Remove from heat and stir in the fresh lemon juice for a bright flavor.
5. Serve warm, and enjoy!

This soup is rich in fiber, protein, and antioxidants that contribute to better blood sugar management and heart health. The combination of spinach, beans, and herbs makes for a savory, comforting soup that’s as nourishing as it is delicious. The addition of lemon juice enhances the soup’s flavor and provides a touch of freshness.

Cabbage and Bean Soup

Cabbage and bean soup is a hearty, satisfying, and nutritious option that is perfect for those managing diabetes and aiming to maintain a healthy heart. Cabbage is low in calories and high in fiber, which helps regulate blood sugar levels. Paired with beans, which provide plant-based protein, this soup is a filling, heart-healthy meal that will keep you energized and satisfied.

Ingredients:

• 2 cups cabbage, shredded
• 2 cans (15 oz each) low-sodium white beans or kidney beans, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• ¼ teaspoon black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the cabbage, beans, vegetable broth, oregano, cumin, and black pepper to the pot. Stir well to combine.
3. Bring the soup to a boil, then reduce the heat and simmer for 20-25 minutes, or until the cabbage is tender and the flavors have melded together.
4. Serve warm, garnished with fresh parsley.

Cabbage and bean soup is full of fiber, antioxidants, and vitamins, making it an excellent choice for supporting heart health and controlling blood sugar. The beans provide protein to keep you feeling full, while the cabbage offers a healthy dose of fiber to aid digestion and stabilize blood sugar. This soup is comforting and nutritious, perfect for a light lunch or dinner.

Mushroom and Barley Soup

Mushroom and barley soup is a flavorful and satisfying option that is both heart-healthy and diabetes-friendly. Mushrooms are low in calories and rich in antioxidants, while barley is a whole grain that helps regulate blood sugar levels and supports healthy cholesterol. This savory, earthy soup is perfect for those looking for a hearty, nutrient-packed meal that’s easy to prepare and full of flavor.

Ingredients:

• 2 cups fresh mushrooms, sliced
• 1 cup barley, rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• 1 teaspoon dried thyme
• ½ teaspoon ground black pepper
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the mushrooms and cook for an additional 5-7 minutes until they begin to release their moisture.
3. Stir in the barley, vegetable broth, thyme, and black pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the barley is tender and the flavors are well combined.
4. Serve warm, garnished with fresh parsley.

Mushroom and barley soup is rich in fiber, antioxidants, and plant-based protein, making it a filling and heart-healthy option for any meal. The barley helps stabilize blood sugar, while the mushrooms provide essential nutrients that support immune health. This soup is comforting, hearty, and delicious, making it an ideal choice for lunch or dinner on a cold day.

Lentil and Kale Soup

Lentil and kale soup is a vibrant, nutritious, and filling option that supports heart health and blood sugar management. Lentils are an excellent source of plant-based protein and fiber, which help stabilize blood sugar levels and keep you full longer. Kale is rich in vitamins, antioxidants, and minerals, making this soup a powerhouse of nutrients. This hearty soup is perfect for a cozy meal that’s both satisfying and healthy.

Ingredients:

• 1 cup dried lentils, rinsed
• 2 cups fresh kale, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• 1 teaspoon ground cumin
• ½ teaspoon ground turmeric
• ¼ teaspoon black pepper
• 1 tablespoon fresh lemon juice (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the lentils, vegetable broth, cumin, turmeric, and black pepper to the pot. Stir to combine.
3. Bring the soup to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.
4. Add the chopped kale and cook for an additional 5-7 minutes until the kale is wilted and tender.
5. Stir in the lemon juice for extra brightness (optional), then serve warm.

This soup is rich in fiber, antioxidants, and plant-based protein, making it a great option for anyone looking to maintain blood sugar control and support heart health. Lentils provide long-lasting energy, while kale adds a wealth of vitamins, making this soup both filling and nourishing.

Roasted Butternut Squash Soup

Roasted butternut squash soup is a creamy, naturally sweet option that is heart-healthy and diabetic-friendly. Butternut squash is rich in fiber, vitamin A, and antioxidants, which help support immune function and maintain healthy blood sugar levels. The roasting process brings out the natural sweetness of the squash, creating a comforting and flavorful soup. This dish is perfect for cooler weather or any time you’re craving something comforting yet light.

Ingredients:

• 1 medium butternut squash, peeled, seeded, and cubed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• ¼ teaspoon black pepper
• 1 tablespoon fresh sage, chopped (for garnish)

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Toss the butternut squash cubes with olive oil, cinnamon, nutmeg, and black pepper. Spread them evenly on a baking sheet and roast for 25-30 minutes, or until tender and slightly caramelized.
3. While the squash is roasting, heat a large pot over medium heat and sauté the onions and garlic for 3-4 minutes until softened.
4. Add the roasted butternut squash to the pot, along with the vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes.
5. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
6. Serve warm, garnished with fresh sage.

This roasted butternut squash soup is rich in vitamins and antioxidants, which support heart health and help regulate blood sugar levels. The creamy texture and natural sweetness of the squash make it a comforting and satisfying dish. This soup is perfect for a light, healthy meal that doesn’t sacrifice flavor.

Tomato and Red Pepper Soup

Tomato and red pepper soup is a rich and flavorful option that is not only heart-healthy but also helps to manage blood sugar levels. Tomatoes are packed with antioxidants, especially lycopene, which supports heart health, while red peppers add a sweet and smoky flavor, along with vitamin C to boost immune function. This soup is easy to prepare and perfect for a warming, nutritious meal.

Ingredients:

• 4 large ripe tomatoes, chopped
• 2 red bell peppers, chopped
• 1 small onion, chopped
• 2 cloves garlic, minced
• 4 cups low-sodium vegetable broth
• 1 teaspoon olive oil
• ½ teaspoon smoked paprika
• ¼ teaspoon black pepper
• 1 tablespoon fresh basil, chopped (for garnish)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onions and garlic, and sauté for 3-4 minutes until softened.
2. Add the chopped tomatoes, red peppers, vegetable broth, smoked paprika, and black pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes, until the vegetables are tender.
3. Use an immersion blender to puree the soup until smooth, or transfer to a blender in batches.
4. Serve warm, garnished with fresh basil.

This soup is full of antioxidants and vitamins that support heart health and help regulate blood sugar. Tomatoes are rich in lycopene, and red peppers add extra nutrients and flavor. This soup is not only heart-healthy and diabetic-friendly but also incredibly flavorful and easy to make.

Note: More recipes are coming soon!