Blood Sugar-Balancing Vegetable Soup

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Blood Sugar-Balancing Vegetable Soup

Description:
This simple, nourishing vegetable soup is a real treasure for managing blood sugar levels. Made with wholesome, fresh ingredients like potatoes, carrots, peppers, and cabbage, this soup is naturally low in calories and high in fiber, which helps stabilize blood sugar. The vegetables are packed with vitamins and antioxidants, making this a great addition to any healthy diet, especially for those managing diabetes. Not only is it easy to prepare, but it’s also hearty and filling, perfect for a comforting meal.

Ingredients:

  • 2 medium potatoes (diced)

  • 1 carrot (peeled and diced)

  • 1 bell pepper (diced)

  • 1/4 head of cabbage (shredded)

  • 4 cups vegetable broth or water

  • 1 tablespoon olive oil

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • Salt and pepper to taste

  • Fresh parsley for garnish (optional)

Instructions:

  1. Prepare the Vegetables: Dice the potatoes, carrot, and bell pepper. Shred the cabbage into thin strips.

  2. Cook the Vegetables: In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the diced carrots and bell pepper, cooking for 3-4 minutes until they start to soften.

  3. Add the Broth: Pour in the vegetable broth (or water) and bring to a boil. Once boiling, reduce the heat to medium-low.

  4. Simmer the Soup: Add the diced potatoes and shredded cabbage. Season with garlic powder, onion powder, salt, and pepper. Let the soup simmer for 15-20 minutes, or until the vegetables are tender and the flavors are well combined.

  5. Blend (Optional): For a creamier texture, you can blend a portion of the soup with an immersion blender, leaving some vegetables intact for texture. This step is optional, depending on your preference.

  6. Serve and Garnish: Ladle the soup into bowls and garnish with fresh parsley if desired. Serve hot.

Notes:

  • Cabbage: Cabbage is low in calories and packed with fiber, making it an excellent choice for stabilizing blood sugar levels. It also adds a nice crunch to the soup.

  • Potatoes: Although potatoes can affect blood sugar in some people, the fiber in the soup helps slow the digestion and absorption of carbs, reducing their glycemic impact.

  • Broth: Use a low-sodium vegetable broth for a healthier version of the soup. If you prefer a lighter taste, you can use water instead.

Tips:

  • Add Protein: If you’d like to make the soup more filling, you can add some cooked lentils or beans for extra protein.

  • Spices: Feel free to add additional spices, like turmeric or cumin, to boost the flavor and nutritional value.

  • Make Ahead: This soup can be made in advance and stored in the fridge for up to 3 days. It also freezes well for up to 3 months.

Servings:

  • This recipe makes about 4 servings, depending on portion size.

Nutritional Information (per serving):

  • Calories: 150 kcal

  • Carbs: 30g

  • Protein: 3g

  • Fat: 4g

  • Fiber: 6g

  • Sugar: 6g

  • Sodium: 400mg (if using low-sodium broth)

Benefits:

  • Blood Sugar Control: The high fiber content of this soup helps regulate blood sugar levels by slowing digestion and absorption of carbohydrates.

  • Nutrient-Rich: This soup is packed with vitamins A, C, and K, as well as antioxidants that promote overall health and support the immune system.

  • Weight Management: The soup is low in calories and high in fiber, making it an excellent option for those looking to manage their weight.

  • Digestive Health: The fiber from the vegetables supports healthy digestion and helps keep you feeling full longer.

Q&A for Recipe:

  • Q: Can I use a different vegetable instead of cabbage? A: Yes, you can substitute cabbage with kale, spinach, or even zucchini, depending on what you have available.

  • Q: Can I make this soup ahead of time? A: Yes, this soup keeps well in the fridge for up to 3 days. You can also freeze it for up to 3 months.

  • Q: How can I make this soup spicier? A: You can add a pinch of red pepper flakes or a chopped jalapeño pepper while cooking to give it a spicy kick.

  • Q: Is this soup suitable for a vegan diet? A: Yes, this soup is completely vegan as long as you use vegetable broth and not chicken broth.

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