Diabetic-friendly Tomato Onion Soup

Diabetic-friendly Tomato Onion Soup Recipe - Healthy and Flavorful

Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4

Introduction

Tomato onion soup is a classic comfort food that is perfect for a chilly day. This diabetic-friendly version of the soup is packed with flavor and nutrients, making it a healthy and delicious option for those watching their blood sugar levels.

History

Tomato onion soup has been a popular dish for centuries, with variations found in cuisines around the world. This recipe combines the sweetness of onions with the tanginess of tomatoes to create a flavorful and satisfying soup.

Ingredients

2 cups thinly sliced onions
4 tsp olive oil
2.67 cups tomato juice
2 cups water
2 tbsp minced fresh basil
2 tsp minced fresh oregano
1 tsp sugar
1 tsp celery salt
2 cups diced seeded plum tomatoes

How to prepare

In a large saucepan, sauté the onions in oil until they are tender.
Add the tomato juice, water, basil, oregano, sugar, and celery salt.
Bring the mixture to a boil.
Reduce the heat and let it simmer, uncovered, for 20 minutes, stirring occasionally.
Add the tomatoes and cook for an additional 10 minutes.

Variations

For a heartier version of the soup, you can add cooked quinoa or brown rice to the recipe. You can also add in other vegetables like bell peppers or zucchini for added flavor and nutrients.

Cooking Tips & Tricks

To enhance the flavor of the soup, be sure to sauté the onions until they are caramelized and golden brown. This will add a rich depth of flavor to the dish. Additionally, using fresh herbs like basil and oregano will give the soup a fresh and vibrant taste.

Serving Suggestions

This soup can be served as a light lunch or dinner, paired with a side salad or whole grain bread. It can also be enjoyed as a starter before a larger meal.

Cooking Techniques

The key to making this soup is to cook the onions until they are caramelized and golden brown. This will bring out their natural sweetness and add depth of flavor to the dish.

Ingredient Substitutions

If you don't have fresh herbs on hand, you can use dried herbs instead. Just be sure to adjust the quantities, as dried herbs are more potent than fresh.

Make Ahead Tips

This soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat it on the stove or in the microwave before serving.

Presentation Ideas

Garnish the soup with a dollop of Greek yogurt or a sprinkle of fresh herbs before serving. This will add a pop of color and flavor to the dish.

Pairing Recommendations

This soup pairs well with a variety of dishes, including grilled chicken, roasted vegetables, or a side of whole grain bread. It can also be served alongside a fresh green salad for a light and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the soup on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this tomato onion soup contains approximately 150 calories. This makes it a light and satisfying option for a meal or snack.

Carbohydrates

Each serving of this tomato onion soup contains approximately 20 grams of carbohydrates. This makes it a good option for those looking to manage their blood sugar levels while still enjoying a delicious meal.

Fats

This soup is low in fat, with only 4 grams of fat per serving. The olive oil used in the recipe adds a healthy dose of monounsaturated fats, which are beneficial for heart health.

Proteins

Each serving of this soup contains 3 grams of protein. While this may not be a high-protein dish, it can be paired with a protein-rich side dish like grilled chicken or tofu to create a more balanced meal.

Vitamins and minerals

Tomatoes are a great source of vitamins A and C, as well as potassium and folate. Onions are rich in antioxidants and contain vitamins C and B6. Together, these ingredients provide a nutrient-rich base for the soup.

Alergens

This recipe contains no common allergens like nuts, dairy, or gluten. However, if you have specific food allergies, be sure to check the ingredients carefully before preparing the soup.

Summary

Overall, this tomato onion soup is a healthy and nutritious option for those looking to manage their blood sugar levels. It is low in fat and calories, while still providing a good dose of vitamins and minerals.

Summary

This diabetic-friendly tomato onion soup is a delicious and nutritious option for those looking to manage their blood sugar levels. Packed with flavor and nutrients, it is a satisfying meal that can be enjoyed any time of year.

How did I get this recipe?

The first time I saw this recipe, I was immediately hooked. It was a cold winter day, and I was flipping through an old cookbook that I had inherited from my own grandmother. As I turned the pages, a simple but delicious recipe caught my eye: Diabetic-friendly Tomato Onion Soup.

I had always enjoyed making soups, but this one was different. It was specifically designed for those with diabetes, a condition that my own mother had struggled with for years. I knew that finding recipes that were both tasty and diabetic-friendly was often a challenge, so I was excited to give this one a try.

The recipe called for basic ingredients that I already had on hand: ripe tomatoes, onions, garlic, broth, and a few simple herbs and spices. It seemed easy enough to make, so I decided to whip up a batch that same evening.

As I chopped the onions and garlic, their savory aroma filled the kitchen. I could already tell that this soup was going to be something special. I sautéed the onions and garlic in a little bit of olive oil until they were soft and translucent, then added in the tomatoes and broth. I let the mixture simmer on the stove for a while, allowing the flavors to meld together and create a rich, hearty soup.

When the soup was finally ready, I ladled it into bowls and garnished it with a sprinkle of fresh parsley. I took a tentative sip, and my taste buds were immediately tingling with delight. The soup was flavorful and satisfying, with just the right balance of sweetness from the tomatoes and savory notes from the onions and garlic.

I knew that my mother would love this soup, so I packed up a container to take to her the next day. When she tasted it, her eyes lit up with joy. She couldn't believe that something so delicious could also be good for her health. From that moment on, Diabetic-friendly Tomato Onion Soup became a regular fixture on our dinner table.

Over the years, I have continued to make this soup for my family and friends. It has become a go-to recipe for gatherings and potlucks, as it is always a crowd-pleaser. I have shared the recipe with anyone who asks, and it has become a staple in many households.

The secret to the success of this soup lies in the quality of the ingredients. I always use ripe, juicy tomatoes and sweet onions to create a rich, flavorful base. I also make sure to use low-sodium broth to keep the salt content down, which is important for those with diabetes.

I have made a few tweaks to the original recipe over the years, adding in extra herbs and spices to enhance the flavor profile. Sometimes I will throw in a handful of fresh basil or a pinch of red pepper flakes for a little extra kick. Other times, I will blend the soup until smooth for a velvety texture.

No matter how I choose to prepare it, Diabetic-friendly Tomato Onion Soup always brings a smile to the faces of those who taste it. It is a comforting and nourishing dish that warms the soul on a cold winter's day. I am grateful to have stumbled upon this recipe all those years ago, as it has brought joy and satisfaction to so many people.

As I sit here reminiscing about the first time I made this soup, I am filled with gratitude for the culinary journey that led me to discover it. Cooking has always been a passion of mine, and sharing that passion with others brings me immense joy. I look forward to passing down this recipe to future generations, so that they too can experience the simple pleasure of a warm bowl of Diabetic-friendly Tomato Onion Soup.