Here’s a healthy soup recipe that can help stabilize blood sugar levels. It’s packed with fiber, protein, and healthy fats, which are all great for managing blood sugar.
Lentil and Vegetable Soup
Ingredients:
- 1 cup dried green or brown lentils, rinsed
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 can (14.5 oz) diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon paprika
- 1/2 teaspoon ground black pepper
- 1 teaspoon salt (or to taste)
- 1 bay leaf
- 1 cup spinach or kale, chopped
- Juice of 1 lemon
- Fresh parsley or cilantro, chopped (for garnish)
Instructions:
- Prepare the Lentils:
- Rinse the lentils under cold water and set aside.
- Sauté Vegetables:
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion, carrots, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
- Add the minced garlic, zucchini, and bell pepper. Sauté for another 3-4 minutes.
- Add Spices and Lentils:
- Stir in the ground cumin, turmeric, paprika, black pepper, and salt.
- Add the lentils and diced tomatoes (with their juice). Stir to combine.
- Simmer the Soup:
- Pour in the vegetable broth and add the bay leaf.
- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30-35 minutes, or until the lentils are tender.
- Finish the Soup:
- Once the lentils are cooked, add the chopped spinach or kale and cook for another 5 minutes until the greens are wilted.
- Remove the bay leaf.
- Stir in the lemon juice for a fresh, tangy finish.
- Serve:
- Ladle the soup into bowls and garnish with fresh parsley or cilantro.
- Enjoy hot, with a side of whole-grain bread if desired.
This soup is not only delicious but also full of nutrients that can help keep your blood sugar levels stable. The combination of fiber-rich vegetables and protein-packed lentils makes it a great option for a healthy meal.