Serves 6.

Note: From Julie Kendrick, who serves this thicker-style soup over rice, making it somewhat like a stew. The soup could be thinned down with vegetable or chicken stock, if preferred.

• 2 tbsp. olive oil

• 1 onion, chopped

• 2 cloves garlic, chopped

• 2 (28-oz.) cans whole tomatoes

• 1 tbsp. brown sugar

• 3 slices whole wheat sandwich bread, crusts removed, torn in pieces

• 1 tbsp. brandy, optional

• Salt and pepper to taste


Heat oil in soup pot; add onion and garlic and sauté about 5 minutes.

Add tomatoes with juices and mash with back of spoon. Stir in brown sugar and pieces of bread.

Bring to boil, reduce to medium heat and simmer until bread begins to break up, about 5 minutes. Purée with immersion blender or transfer to a countertop blender to do so. Stir in brandy, and salt and pepper to taste.

Nutrition information per serving:

Calories 125 Fat 6 g Sodium 360 mg

Carbohydrates 18 g Saturated fat 1 g Calcium 113 mg

Protein 4 g Cholesterol 0 mg Dietary fiber 6 g

Diabetic exchanges per serving: 2 vegetable, ½ other carb, 1 fat.


Chickpea Soup With Chorizo and Garlic

Serves 6.

Note: From “300 Sensational Soups,” by Carla Snyder and Meredith Deeds.

• 1/4 c. olive oil

• 1 chopped onion

• 1 chopped carrot

• 1 rib celery, chopped

• 1 zucchini, chopped

• 1 lb. fresh chorizo sausage (bulk or with casings removed)

• 3 tbsp. finely chopped garlic

• 1 tsp. dried thyme


• 6 c. chicken or vegetable stock

• 2 tbsp. tomato paste

• 1 tsp. paprika

• 2 (14- to 19-oz.) cans chickpeas, drained and rinsed

• 1/2 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 2 tbsp. minced fresh flat-leaf parsley


In a large pot, warm oil over medium heat. Add onion, carrot, celery and zucchini; sauté until softened, about 6 minutes. Add chorizo, garlic and thyme; sauté, breaking chorizo up with the back of a wooden spoon, until no longer pink, about 5 minutes.

Add stock, tomato paste and paprika; bring to a simmer. Add chickpeas and simmer until heated through, about 10 minutes. Season with salt and pepper.

Ladle into heated bowls and garnish with parsley.

Nutrition information per serving:

Calories 615 Fat 42 g Sodium 1,510 mg

Carbohydrates 31 g Saturated fat 13 g Calcium 86 mg

Protein 30 g Cholesterol 67 mg Dietary fiber 7 g

Diabetic exchanges per serving: 2 bread/starch, 3 ½ high-fat meat, 3 fat.