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Diabetes-friendly recipes: Spinach and Rice Soup

freestyle libre patchA low-calorie soup made with rice for a complete meal, or ideal as a winter starter.

 Serves 2, Prep 10 minutes, 40 minutes


  • 1 tsp oil;
  • 1 small onion, chopped;
  • 1 clove garlic, crushed;
  • 1 carrot, finely chopped;
  • 100g brown rice;
  • 150g bag fresh or frozen spinach;
  • 900ml vegetable stock;
  • 2 tbsp cream or 4 tbsp full-fat milk;
  • freshly ground black pepper

Nutrition Facts

Each 559g serving contains

  • 312 calories;
  • protein 10.1g;
  • carbohydrates 47.8g;
  • fat 7.7g;
  • sugar 5.0g
  • fibre 5.5g;
  • saturates 0.70g;
  • salt 2.80g


  1. Heat the oil in a medium frying pan.
  2. Add the onion, garlic and carrot and fry for 3–4 minutes until beginning to soften.
  3. Stir in the rice, spinach and stock, bring to the boil and simmer gently for 35 minutes until the rice is tender. Transfer to a blender or food processor with the cream or milk and plenty of black pepper, blitz until smooth then return to the pan to reheat.


  • If using frozen spinach in place of fresh, you’ll only need 100g.
  • If you don't use the soup straight away, you may need to add extra stock or water when you reheat as it will thicken after a while.
  • Freezing instructions: Freeze in portions then defrost in the microwave. Heat until piping-hot, stirring regularly. Eat immediately and discard any leftovers.

Also, remember to check your blood sugar with a CGM system to see how fast your sugar goes up or down. And don't forget to secure your sensor with our Dexcom or Freestyle Libre adhesive patches!

Bon Appetit!