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How To Make Prediabetic Friendly Soup

How To Make Prediabetic Friendly Soup – Part 2, Making The Soup

Learning how to make soup is easy and doesn’t take a lot of skill. If you can chop veggies, you can learn how to make prediabetic friendly soup! With the promise of losing weight and controlling your blood sugar, soup sounds like a great lunch and supper meal. And the more soup you eat, the quicker you’ll lose those pounds and get back to health.


In my last post we learned how to make soup broth from scratch. It’s very easy and anybody can do it.

If you missed that post you can quickly learn how to make soup broth here. (I also explained why you’ll lose weight eating homemade soup).

OK, got your broth ready to go? Let’s make some soup!

Prediabetes Alert!

Not all homemade soups are good for Prediabetics!

I’ll share some homemade soups you need to stay away from a little later in the post, so be sure to look for the Prediabetes Unfriendly Soup List down below..

How To Make Prediabetic Friendly Soup

The soup recipe I’m going to share today is very easy and won’t take longer than 30 minutes to cook.

Soon your house will be filled with the rich smell of simmering soup, all ready for your next lunch or supper.

This soup is a basic vegetable soup recipe and you can use it as a base for all your wonderful Prediabetes friendly soup creations, or just eat it like it is!

You can customize this soup to your liking and I’ll give you some suggestions after the recipe.

Basic Vegetable Soup Recipe

  • 10 cups broth (homemade – see how here) or bullion and water
  • 1 onion, diced
  • 6 carrots, cut into medallions
  • 6 ribs celery, diced
  • 2 tsp dried basil (or other herbs, see below)
  • 1 can diced or crushed tomatoes (28 fluid oz.)
  • 3 TBSP olive oil
  • Salt to taste

Optional Veggies You Can Add:

Based on what you like, add any of the below to make a soup that’s custom made for you!

· 1 cup diced butternut or other hard squash

· 1 - 2 cups shredded kale

· 1 cup fresh green beans

· 1 cup fresh green peas

· 1 cup chopped celery root or sunchokes

· 1 - 2 cups chopped cauliflower

· 1 cup chopped button mushrooms

· 1 cup diced sweet potato

Do you like herbs in your soup? Parsley, tarragon, oregano, rosemary, thyme, chives and marjoram are herbs you can try.

Do you like spices in your soup? Curry powder, chili powder, chili peppers and garlic are spices you can try.

Note: If you add lots and lots of veggies, you’ll need more broth for your soup, otherwise you’ll end up with veggie stew – which is just as good for you, just not a lot of liquid! (I’ve done it many times!)


1. Gently saute your onions in the olive oil in your soup pot.

2. Once sauteed, add your chopped carrots and celery (and other veggies from the list above). Saute for a few minutes.

3. Add your broth, tomatoes and basil. Bring to a gentle boil and then reduce to a medium simmer. In 30 minutes your soup is ready!

So that’s your Basic Prediabetes Vegetable Soup.

Homemade Vegetable Soup

Serving Suggestion: This soup would be great for lunch or supper with a tuna salad sandwich, a chicken/veggie/avocado sandwich or a big salad topped with sunflower seeds, hemp and some black beans.

And you can eat as much of your soup as you want! Don’t hold back, fill up on soup.

Prediabetes: Sandwich Bread Tip

Bread can be problematic for ladies with blood sugars issues. Get very fibery wholesome whole grain bread (with no junky ingredients). Or make my tasty flax bread (1 carb per piece).

Want more bread advice? Download the 95-5 Wellness Solution for bread help and meal suggestions.

How To Make Your Soup Your Whole Meal:

If your soup is to be your entire meal, you need adequate protein and complex carbohydrates or you’ll be starving in 30 minutes!

All those veggies are great, but you won’t eat enough calories to keep your blood sugar balanced!

You need some protein and fiber...and beans or lentils are just what the doctor ordered. Proven to lower blood sugar, beans and lentils have to be part of your diet.

So 5 minutes before you serve your soup, add 2 cups of cooked beans, like chick peas, white beans, or green lentils AND 1 cup of cooked brown rice or cooked whole barley.

Why Add the Beans and Grains At The End?

The more you cook starchy complex carbohydrates, the quicker they’re digested.

That’s why melt-in-your-mouth baked potatoes are like rocket fuel for your blood sugar – they are totally overcooked! (and you should NEVER eat them!)

The same goes for overcooked beans, lentils and grains.

So, since beans or lentils that are canned or homemade in your Instant Pot are already cooked, that means they don’t need to be simmered in broth while your soup is cooking...otherwise you’ll just overcook them!

Instead, adding your cooked beans and grains at the end allows you to eat complex carbohydrates that are full of healthy fiber without causing you blood sugar problems.

Not sure what your blood sugar levels are doing?

Get a blood glucose monitor and test it!

Your blood sugar testing goals are:

  • less than 100 when you wake up (Fasting Blood Sugar)
  • 140, or less, 2 hours after meals (Postprandial Glucose Level)
Active_1st_ Bayer_Contour_NEXT_Diabetic_Blood_Glucose_Monitor_Testing_Kit

Want to learn how to cook your own beans? Check out my post How To Cook Beans For Diabetics

Hey Joan! Why No Meat In The Soup? Meat is protein but has no fiber. Beans and lentils have both protein AND complex fibery carbohydrates. That means beans and lentils are a better choice for you. You’ll also feel more full on less if you eat lots of fiber.

But hey, it’s ok to eat meat! Learn how much is ok (and how much is not) in my 95-5 Wellness Solution.

And now for that list I promised you earlier! Because there are a few homemade soups you need to stay away from. Here’s my Prediabetes Unfriendly Soup List (plus a few that are okay in moderation).

Prediabetes Unfriendly Soup List

Really Bad - AVOID

(everything is overcooked)

-Blended Potato Soup

-Blended Squash Soup

-Soups With Mushy Pasta

-Soups With Mushy Rice

Okay IF You Keep It To 1 Cup MAX

(that’ll keep your carbs to about 25 grams)

-Split Pea Soup

-Blended Bean/Lentil Soups

So now you know How To Make Prediabetic Friendly Soup!

Want to make more soup? Check out my Italian Chickpea Soup! Fantastico!

Enjoy your bowls of steamy healthy soup.

Remember, eat soup and eat it often! You’ll have much better blood sugar control if you do.

Want to get more recipes and share your own soup recipes? Join our Ladies Only Facebook Group (it’s FREE).

About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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