Lemon Garbanzo Soup (Full of Fiber)

Also known as "avgolemono," this soup marries blood-sugar balancing chickpeas and turmeric with veggies in a chicken broth for a light but hearty meal.

Serves 4 (serving size: 1 cup)

• 4 cups chicken or vegetable broth
• 1 16-ounce can chickpeas, drained
• 5 garlic cloves, chopped
• 1/8 teaspoon cumin seeds
• ½ teaspoon turmeric
• 2 egg whites
• ⅓ cup fresh lemon juice
• 1 teaspoon lemon zest
• 3 cups baby spinach
• Pinch of cayenne pepper
• Lemon slices for garnish

Combine broth, chickpeas, garlic, cumin, and turmeric in a large pot. Bring to a boil, reduce heat, and simmer for 15 minutes. Whisk eggs, lemon juice, and zest in bowl. Whisk 2 cups of hot soup into the egg white mixture. Add back to pot along with baby spinach, stirring over medium-low heat for 5 minutes. Add cayenne, ladle into bowls, float lemon slices atop, and serve.

Servings of fruits and vegetables: less than 0.5 vegetable

Diabetes-beating phytonutrients: phytoestrogens, beta-sitosterol, quercetin, allicin, saponins, lignins, curcumin

Nutrition information: 150 calories, 12 grams protein, 1 gram total fat, no saturated fat, no cholesterol, 23 grams carbohydrate, 5 grams dietary fiber, 612 milligrams sodium