Soup is an easy make-ahead meal and a great way to add some nutritious and fiber-packed vegetables to your diet. For people with diabetes, the more vegetables you can eat, the better. Vegetables are full of lots of the good stuff your body needs, such as antioxidants, vitamins, minerals, and even fiber. Many vegetables are also low in calories and carbs, which is a must-have for people with diabetes.

“The focus for diabetics should be on nonstarchy vegetables instead of the starchy varieties, since starchy vegetables contain more grams of carbohydrate per serving,” says Sarah Hallenberger, lead dietitian at bistroMD.

That means adding choices like leafy greens, greens beans, eggplant, mushrooms, or peppers to your diet when you can instead of relying on foods like corn, peas, and potatoes.

Here are five soups packed with enough veggies and flavor to share.

Lentil Chili

lentil chili
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Source: Little Broken
URL: http://www.littlebroken.com/

Chili made from red meat is often high in fat, but this lentil-based version is not just low in fat, it’s also high in fiber and protein. Lentils are also a good source of folate, iron, phosphorus, potassium, and fiber.

View the recipe.

Curried Butternut Squash Soup

curried butternut squash soup
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Source: The Comfort of Cooking
URL: http://www.thecomfortofcooking.com/

One big win for this soup is its main ingredient, butternut squash, which is loaded with vitamin A. Butternut squash is higher in carbs than some other vegetables, though, so be mindful of what else you consume alongside this soup. Consider pairing it with a grilled chicken breast or a lower-carb salad loaded with protein.

View the recipe.

Easy Salsa Verde White Chicken Chili

salsa verde white chicken chili
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Source: The Comfort of Cooking
URL: http://www.thecomfortofcooking.com/

Coming in at 200 calories and 15 grams of carbs per serving, this diabetes-friendly soup is loaded with flavor. Just watch the high-calorie toppings, like cheese. To lower the sodium content, look for low-sodium or no-sodium canned beans.

View the recipe.

Chunky White Bean Soup

chunky white bean soup
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Source: Little Broken
URL: http://www.littlebroken.com

Cannellini beans take center stage in this white bean soup. They are high in protein and fiber. They’re also inexpensive and are a low-glycemic food with a glycemic index score of 31.

View the recipe.

Broccoli Spinach Quinoa Soup

broccoli spinach quinoa soup
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Source: Cooking Quinoa
URL: http://www.cookingquinoa.net

Quinoa is a great choice for people with diabetes. It has protein and fiber and will help keep you full longer than a more processed white grain. Additionally, quinoa may help you manage your type 2 diabetes, according to a study published in the Journal of Medicinal Food. This recipe is loaded with fiber and the antioxidants from green vegetables. For reduced sodium intake, halve the amount of salt.

View the recipe.

Why is quinoa good for diabetes?