Article courtesy of Diabetes Magazine. (Diabetes.org.uk)
Unlike baking, where you need to follow a recipe, soup is very flexible. And It’s almost impossible to get it wrong. Here are the basics:
If you don’t have any homemade, look for fresh or liquid versions, they’re usually tastier and less salty than stock cubes. Check the label for salt content and try and go for green traffic lightly as much as possible. If using shop-bought stock cubes, go for reduced or low-salt ones, or try diluting them.
- The base
This could be a chopped onion or a carrot and stick of celery. Chop and sauté in a little vegetable oil until soft.
- The heart
This could be one ingredient, like tomato, or complementary ingredients, such as pea and mint.
Chilli, ginger and garlic will give an Asian flavour. Curry powder or paste and fresh coriander provide an Indian influence, a teaspoon of pesto gives an Italian twist, while a touch of harissa and a squeeze of lemon delivers Arabic essence.
- Bulk and add protein
Throw in a handful of red lentils with the stock to add fibre and thicken the soup. Or try tinned beans, chickpeas or lentils, or shredded leftover chicken. These ingredients are good for your health and won’t affect blood glucose levels too much.
Try a swirl of Greek yogurt, a sprinkle of toasted almonds, sunflower or pumpkin seeds, or freshly chopped chives or basil.