Hearty Vegetable, Pearl Barley, and Kidney Bean Soup

Many of my patients with diabetes are surprised to learn that the diet advice for people with diabetes is similar to that for the general population. In general, everyone should eat a well-balanced diet with a variety of healthy foods, while watching total calories and engaging in physical activity. People with diabetes do need to focus more on controlling their weight, their blood sugar, and their risk factors for heart disease.  

Here's a recipe that was published in Harvard Medical School's report, Healthy Eating for Type 2 Diabetes. But in relation to what I said above, this recipe would make a healthy lunch or dinner for anyone!

Makes approximately 8 servings (1 cup per serving)

½ cup pearl barley

1 (10-ounce) package frozen chopped kale or 1 cup fresh chopped kale

1 (15.5-ounce) can red kidney beans (no salt added)

1 leek

2 plum tomatoes

2 small carrots

1 head fennel

1 small zucchini

1 red pepper

4 ounces white mushrooms, sliced

2 teaspoons chopped garlic

1 tablespoon canola oil

1 (48-ounce) can low-sodium vegetable broth

1 tablespoon dried basil or 2 tablespoons fresh chopped basil

1 tablespoon dried chives or 2 tablespoons fresh chopped chives

2 teaspoons dried oregano or 4 teaspoons fresh chopped oregano

Rinse barley under cold water until water runs clear. Drain and set aside in bowl. Defrost frozen kale and squeeze out excess water; set aside. Drain and rinse kidney beans; set aside. Dice white portion and part of green portion of leek; wash and set aside. Dice tomatoes, carrots, fennel, zucchini, and pepper; combine with sliced mushrooms; set aside.

Place oil in large saucepan over medium heat and sauté garlic and leek for 2 minutes. Add tomato-mushroom mixture and continue to cook, stirring occasionally, for 5 more minutes. Add kale, pearl barley, kidney beans, broth, basil, chives, and oregano. Cover and continue to simmer for 40–50 minutes until barley and vegetables are soft.

Where do you find diabetes-friendly recipes? Share your advice with other readers.

Julie K. Silver, M.D., is an assistant professor in the Department of Physical Medicine and Rehabilitation at Harvard Medical School. She is also the Chief Editor of Books for Harvard Health Publications.

Diabetes & Diet
One of the biggest concerns for people with diabetes is their diet. Healthy Eating for Type 2 Diabetes takes the guesswork out of meal time, providing healthy eating strategies to prevent and treat the most common form of diabetes—Type 2 diabetes. The special report from Harvard Medical School includes meal plans, physical activity ideas, and 40 original recipes to get you on the path to healthy eating and living.

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