Garden Vegetable Balance Soup

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Garden Vegetable Balance Soup

A light yet satisfying vegetable soup made with potatoes, cabbage, celery, carrots, and peppers. Naturally rich in fiber and water, this soup supports steady energy levels and gentle digestion.

Time

  • Prep: 10 minutes

  • Cook: 25–30 minutes

  • Total: ~40 minutes

 Ingredients

  • 2 medium potatoes, peeled and diced

  • 1 large carrot, sliced

  • 1 bell pepper, chopped

  • ¼–½ medium cabbage, shredded

  • 2 stalks celery, sliced

  • 1 small onion, chopped (optional but recommended)

  • 2 tablespoons olive oil (optional)

  • 1½ liters (6 cups) water or vegetable broth

  • Salt & black pepper, to taste

  • ½ teaspoon paprika or turmeric (optional)

  • Fresh parsley or celery leaves, for garnish

Instructions

  1. Heat olive oil in a large pot over medium heat.

  2. Add onion and celery; sauté 3–4 minutes until fragrant.

  3. Add carrot and pepper; cook another 2 minutes.

  4. Stir in potatoes and cabbage.

  5. Pour in water or broth; bring to a boil.

  6. Reduce heat, cover, and simmer 25–30 minutes until vegetables are tender.

  7. Season with salt, pepper, and optional spices.

  8. Serve hot, garnished with fresh herbs.

 Description Notes

  • The soup is naturally thickened by potatoes—no flour needed.

  • Cabbage softens beautifully and adds gentle sweetness.

  • Flavor improves even more the next day.

Tips & Variations

  • For lower glycemic load: Use 1 potato instead of 2

  • Extra protein: Add white beans or lentils

  • More flavor: Add garlic, bay leaf, or thyme

  • Blended option: Blend half the soup for a creamy texture

 Servings

  • Serves: 4 generous bowls

 Approximate Nutritional Info (per serving)

  • Calories: ~140

  • Carbohydrates: ~25 g

  • Fiber: ~5 g

  • Protein: ~3 g

  • Fat: ~4 g

(Naturally low in fat and free from added sugar)

 Health Benefits

  • ✅ High in fiber → supports stable blood sugar

  • ✅ Low calorie, high volume → supports weight balance

  • ✅ Hydrating and easy to digest

  • ✅ Rich in potassium, vitamin C, and antioxidants

  • ✅ Naturally gluten-free & vegan

While no food “drops blood sugar immediately,” fiber-rich vegetable soups like this can help prevent spikes and support steadier levels when part of a balanced diet.

 Q & A

Q: Can people with diabetes eat this soup?
A: Yes, in moderate portions. Reducing potatoes can make it even more blood-sugar friendly.

Q: Can I freeze it?
A: Absolutely! Keeps well frozen for up to 2 months.

Q: Is this good for detox or cleansing?
A: It’s gentle, nourishing, and supports hydration and digestion—great for reset days.

Q: Can I eat it every day?
A: Yes! Rotate vegetables and seasonings to keep nutrients diverse.

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