What is a lentil soup recipe for people with diabetes?

Lentils are a good choice for people with diabetes, since they're high in fiber and a good source of protein. This lentil soup also contains a nutrient superfood: kale. This dark leafy green is packed with antioxidants and anti-inflammatory nutrients.

Kale, Lentil, and Chicken Soup

Ingredients

1 tbsp olive oil
1 cup fresh chopped onion
1cup chopped carrots
2 medium garlic cloves, minced
6 cups low sodium chicken broth
2 cup cold water
1 tbsp fresh basil, snipped (optional)
1 tsp dried basil, crushed (optional)
4 cups kale, chopped (about 8 ounces)
1/2 tsp salt (optional)
1/8 tsp black pepper
1-1/2cups cooked chicken breast, diced
1 medium tomato, seeded and chopped
1/2 cup cooked lentil beans

Directions

1. In large saucepan, heat olive oil over medium-low heat. Add onion, carrots, and garlic.
2. Cook, covered, for 5 to 7 minutes or until the vegetables are nearly tender, stirring occasionally.
3. Add chicken broth and water. Add dried basil (if using).
4. Bring to boil; reduce heat. Simmer, covered, for 10 minutes. Stir in kale, salt, and pepper.
5. Return to boil; reduce heat. Simmer, covered, for 10 minutes.
6. Stir in chicken, tomato, lentils, and (if using) fresh basil.
7. Simmer, covered, for 5 to 10 minutes more or until kale and lentils are tender.
 
Makes 6 servings
Note: Optional items are not included in nutritional facts.

Calories 160
Total Carbs 14.4 g
Dietary Fiber 3.5 g
Sugars 3.5 g
Total Fat 4.3 g
Saturated Fat 0.8 g
Unsaturated Fat 3.6 g
Potassium 631.9 mg
Protein 16.4 g
Sodium 611.8 mg