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