Blood Sugar Balancing Vegetable Soup

Blood Sugar Balancing Vegetable Soup is a hearty, nourishing dish packed with fiber-rich vegetables, plant-based protein, and slow-digesting carbohydrates—all designed to help stabilize blood sugar while keeping me full and energized. It’s warm, comforting, and full of flavor without any added sugar or refined carbs, making it a go-to for healthy eating.

Why You’ll Love This Recipe

I love this soup because it’s both delicious and functional—it keeps me satisfied for hours and helps prevent energy crashes. It’s loaded with non-starchy vegetables, legumes, and anti-inflammatory herbs and spices. Whether I’m meal-prepping for the week or looking for a clean reset, this soup always supports how I want to feel: balanced and nourished.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Olive oil

• Onion, diced

• Garlic, minced

• Celery, sliced

• Carrots, chopped

• Zucchini, chopped

• Cauliflower florets

• Kale or spinach, chopped

• Canned tomatoes (no added sugar)

• Cooked lentils or canned (rinsed and drained)

• Low-sodium vegetable broth

• Bay leaf

• Dried thyme

• Dried oregano

• Ground turmeric (optional)

• Salt and black pepper

• Lemon juice (for brightness)

• Fresh parsley (for garnish)

Directions

1. I heat olive oil in a large soup pot over medium heat, then sauté the onion, garlic, celery, and carrots until softened.

2. I stir in the zucchini, cauliflower, thyme, oregano, turmeric, and bay leaf, cooking for another 2–3 minutes to build flavor.

3. I pour in the broth and tomatoes, then bring everything to a gentle boil.

4. I reduce the heat and simmer the soup for 20–25 minutes, until the vegetables are tender.

5. I stir in the kale and lentils, simmering for 5 more minutes until the greens are wilted and the soup is heated through.

6. I finish with lemon juice and adjust seasoning with salt and pepper to taste.

7. I serve hot, garnished with fresh parsley.

Servings and timing

This recipe serves 6 and takes about 40 minutes total—15 minutes of prep and 25 minutes of simmering.

Variations

• I sometimes add chopped green beans or cabbage for more bulk and fiber.

• Chickpeas or white beans can replace the lentils for a different texture.

• A small diced sweet potato adds complex carbs without spiking blood sugar.

• I like to include fresh ginger for an anti-inflammatory boost.

• If I want a little heat, I add red pepper flakes or a dash of cayenne.

storage/reheating

I store the soup in an airtight container in the fridge for up to 5 days. It also freezes beautifully—I portion it into individual containers for grab-and-go meals. To reheat, I warm it gently on the stove or microwave until hot, stirring occasionally.

FAQs

Can I make this soup in a slow cooker?

Yes, I add all ingredients except the greens and lemon juice and cook on low for 6–7 hours. I stir in the greens and lemon juice just before serving.

Is this soup low glycemic?

Yes, it’s made with non-starchy vegetables and fiber-rich legumes, which help support stable blood sugar.

Can I use frozen vegetables?

Absolutely. I use frozen cauliflower, spinach, or zucchini when I’m short on fresh produce—they work just as well in soups.

How do I make it more filling?

I add extra lentils or beans, or serve it with a side of whole grain bread or a boiled egg for extra protein.

Can I blend this soup?

I sometimes blend half of the soup for a creamier texture while still keeping some chunks for variety. It’s up to how I feel that day.

Conclusion

Blood Sugar Balancing Vegetable Soup is a wholesome, feel-good recipe that keeps me full, focused, and fueled. It’s full of colorful vegetables, clean ingredients, and warming herbs that make it both tasty and supportive of my health goals. I love having a batch ready when I need something quick, comforting, and truly nourishing.

Blood Sugar Balancing Vegetable Soup

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• Author: Linda
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Yield: 6 servings
• Category: Soup
• Method: Stovetop
• Cuisine: Healthy
• Diet: Diabetic

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Description

Blood Sugar Balancing Vegetable Soup is a hearty, nourishing recipe loaded with fiber-rich vegetables, plant-based protein, and slow-digesting carbs. Perfect for stabilizing energy levels and promoting fullness, it’s a clean, comforting dish for healthy eating.

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Ingredients

• 2 tbsp olive oil
• 1 onion, diced
• 3 cloves garlic, minced
• 2 celery stalks, sliced
• 2 carrots, chopped
• 1 zucchini, chopped
• 1 cup cauliflower florets
• 2 cups chopped kale or spinach
• 1 can (14.5 oz) diced tomatoes (no added sugar)
• 1 1/2 cups cooked lentils (or 1 can, rinsed and drained)
• 6 cups low-sodium vegetable broth
• 1 bay leaf
• 1 tsp dried thyme
• 1 tsp dried oregano
• 1/2 tsp ground turmeric (optional)
• Salt and black pepper, to taste
• 1 tbsp lemon juice
• 2 tbsp chopped fresh parsley (for garnish)

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Instructions

1. In a large pot, heat olive oil over medium heat. Add onion, garlic, celery, and carrots. Sauté until softened, about 5–6 minutes.
2. Add zucchini, cauliflower, thyme, oregano, turmeric, and bay leaf. Stir and cook for 2–3 minutes.
3. Pour in vegetable broth and tomatoes. Bring to a boil, then reduce heat and simmer for 20–25 minutes, until vegetables are tender.
4. Stir in kale and lentils. Simmer for another 5 minutes until greens are wilted and soup is heated through.
5. Stir in lemon juice. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh parsley.

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Notes

• Add green beans or cabbage for extra fiber and volume.
• Swap lentils with chickpeas or white beans for variety.
• Include diced sweet potato for complex carbs.
• Stir in fresh ginger or red pepper flakes for added benefits and flavor.
• Blend half the soup for a creamier texture if desired.

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Nutrition

• Serving Size: 1 bowl
• Calories: 210
• Sugar: 6g
• Sodium: 420mg
• Fat: 7g
• Saturated Fat: 1g
• Unsaturated Fat: 5g
• Trans Fat: 0g
• Carbohydrates: 28g
• Fiber: 8g
• Protein: 9g
• Cholesterol: 0mg