Recipes to beat diabetes: Soups and stews

Soups and stews should be a part of your weight-loss and blood sugar control strategy. Nothing fills you up for fewer calories than a bowl of soup, and a hearty, protein-rich stew keeps you satisfied longer than a less-filling snack.

This is the first of three easy and delicious recipes under 300 calories per serving that is sure to fill you up and make your tummy happy. Preparation time is just 15 minutes and cooking time is one hour. This hearty stew serves six.

• 350 g (12 oz) beef round, cut into 2.5-cm (1-in) cubes
• 3 medium onions, coarsely chopped
• 275 g (10 oz) mushrooms, sliced
• 3 large carrots, sliced
• 125 g (1/2 c) pearl barley, rinsed
• 1.75 L (7 c) reduced-sodium beef broth
• 250 ml (1 c) dry red wine or no-salt-added tomato juice
• 2 mL (1/2 tsp) salt
• 2 mL (1/2 tsp) fresh-ground black pepper
• 250 g (1 c) frozen green peas
• 10 mL (2 tsp) fresh lemon juice

1. Spray a large, heavy pot with cooking spray. Warm over medium-high heat until hot but not smoking. Add the beef and sauté until browned, about five minutes. With a slotted spoon, transfer to paper towels to drain.
2. Sauté onions and mushrooms in the pan juices until golden, about seven minutes. Return the beef to the pot. Stir in the carrots, barley, broth, wine, salt and pepper and bring to a boil.
3. Reduce heat to medium-low. Simmer, partially covered, until beef and barley are tender, about 45 minutes. Stir in the peas and cook until tender, about five minutes. Remove from the heat and stir in lemon juice.

Nutritional information per serving: 255 Calories, 19 g Protein, 29 g Carbohydrates, 5 g Fat, 1 g Saturated Fat, 26 mg Cholesterol, 6 g Fibre, 341 mg Sodium

This tasty, healthy soup takes just 10 minutes to prepare and 10 minutes to cook before its ready to serve four.

• 3 scallions, thinly sliced
• 3 cloves garlic, minced
• 750 mL (3 c) reduced-sodium fat-free chicken broth
• 1 pkg (300 g/10 oz) frozen chopped spinach
• 2 mL(1/2 tsp) dried oregano
• 250 g (1 c) cooked brown rice
• 5 mL (1 tsp) grated lemon zest
• 45 mL (3 tbsp) fresh lemon juice
• 2 mL (1/2 tsp) salt
• 1 large egg plus
• 2 egg whites

1. Combine scallions, garlic and 50 mL (1/4 cup) of the broth in a medium pot. Cook over medium heat until  scallions are tender, about two minutes.
2. Add the spinach, oregano and remaining broth and bring to a boil. Reduce the heat, cover and simmer until the spinach is tender, about five minutes.
3. Stir in the rice, lemon zest, lemon juice and salt and return to a simmer. Remove 125 mL (1/2 cup) of liquid and whisk into the egg and egg whites in a medium bowl. Whisking constantly, add the egg mixture to the soup.

Nutritional information per serving: 115 Calories, 8 g Protein, 17 g Carbohydrates, 2 g Fat, 1 g Saturated Fat, 53 mg Cholesterol, 3 g Fibre, 728 mg Sodium

If you're looking to feed a large crowd, this vegetable-rich soup serves 14. The preparation time is 20 minutes and cooking time is one hour.

• 2 cans whole tomatoes, 550 ml (2 1/4 c) each
• 1 can (700 ml/2 3/4 c) tomato sauce
• 1 L (1 qt) water
• 4 beef bouillon cubes
• 1 to 2 cloves garlic, chopped
• 1 large turnip
• 1 green pepper1/2 celery stalk
• 1 large onion
• 1 small zucchini
• 2 large carrots
• 1 small head cabbage, shredded
• 250 g (8 oz) fresh or frozen green beans
• 250 g (1 c) thawed frozen chopped spinach
• 5 mL (1 tsp) dried thyme
• 5 mL (1 tsp) dried oregano
• 1 bay leaf
• Salt and freshly ground black pepper, to taste

1. Combine the tomatoes, tomato sauce, water, bouillon and garlic in a large soup pot. Chop the turnip, green pepper, celery, onion, zucchini and carrots into large pieces and add to the pot.
2. Cook at a slow boil until the vegetables are soft but still firm, at least one hour. Stir in the cabbage, beans, spinach, thyme, oregano, bay leaf, salt and pepper.
3. Simmer until cooked through but firm. Discard the bay leaf before serving.

Nutritional information per serving: 50 Calories, 3 g Protein, 11 g Carbohydrates, 0 g Fat, 0 g Saturated fat, 0 mg Cholesterol, 3 g Fibre, 625 mg Sodium