Several close friends and relatives suffer from diabetes. Feeling satisfied, eating healthy food and controlling their blood sugar are important daily considerations. Now that warmer weather is making it a lot less fun to cook and heat up my kitchen, I looked around for food I had on hand and could make into a healthy cool summer meal.
The result is this cool, refreshing and healthy soup. I am trying to lose weight so this soup is a great food for me too.
The recipe includes fresh and canned ingredients that require little preparation and no cooking. You also don’t need more than a food processor or blender to puree’ the ingredients. The ingredients are inexpensive and readily available in most grocery stores. The best part is that the soup is much more elegant than the cost.
First, pour two cans of ready to serve, not condensed, tomato basil soup into the blender or food processor. Add the juice of one fresh lemon, one organic cucumber peeled and diced, one bunch of cilantro thoroughly washed and chopped; two chopped green onions; one stalk of celery, and half a red, green or yellow pepper chopped. Add a handful of garbanzo beans to boost the fiber and protein content. Blend thoroughly so there are no longer any chunks. Add hot sauce, cocktail sauce or ground pepper to taste, for added kick. I really like a spicy bite to this soup so I add all three. There is no need to add additional salt as the soup already has added sodium. Chill thoroughly in a covered bowl in the refrigerator.
The recipe makes four large servings as a main component of a meal, or you could have 8 appetizer servings. You can jazz the soup up with cooked, chilled cocktail shrimp for an elegant first course. Depending on your taste you can serve the soup with a side salad, whole grain bread, and fruit for a healthy, cool and refreshing meal.
Diabetes doesn’t mean you can’t have gourmet meals. Just make sure you get the biggest nutritional bang for what you eat. When it’s hot and you don’t want to cook this is a great way to make a refreshing nutritious meal that is healthy and elegant at the same time.
This recipe is relatively low in calories and packed with the nutrition of fruits and vegetables. To calculate calories and determine specific nutritional information visit www.nutritiondata.com and look up the values of individual ingredients you use.
Two cans Tomato Basil Soup Ready to Serve, Not Condensed
Juice of One Fresh Lemon
One Organic Cucumber Peeled and Diced
One Bunch of Cilantro Carefully Washed and Chopped
Two Chopped Green Onions
One Celery Stalk
One-half Red, Yellow, or Green Pepper Chopped
One Quarter Cup Garbanzo Beans
Hot Sauce, Cocktail Sauce, Ground Pepper to Taste