Blood Sugar Balancer Vegetable Soup

Blood Sugar Balancer Vegetable Soup

Description

This light yet nourishing soup is perfect for balancing blood sugar levels naturally. Made with non-starchy vegetables, herbs, and anti-inflammatory spices, it provides sustained energy and supports overall wellness. Ideal for lunch, dinner, or a healthy snack!

Ingredients

Serves: 4–6
Prep Time: 15 mins
Cook Time: 25–30 mins

Vegetables

• 1 tbsp olive oil (or avocado oil)

• 1 medium onion, chopped

• 2 garlic cloves, minced

• 2 medium carrots, sliced

• 2 celery stalks, sliced

• 1 small zucchini, diced

• 1 cup chopped cabbage (green or purple)

• 1 small turnip or rutabaga, diced (optional — low carb potato alternative)

• 1 small potato, diced (optional for texture)

• 1 tomato, chopped (or ½ cup diced canned tomatoes)

Broth & Seasonings

• 4 cups low-sodium vegetable broth (or chicken broth)

• 1 cup water

• 1 tsp turmeric powder

• 1 tsp dried thyme

• ½ tsp black pepper

• ½ tsp sea salt (adjust to taste)

• 1 bay leaf

• Fresh parsley or cilantro, chopped (for garnish)

Instructions

1. Sauté the aromatics:
   Heat olive oil in a large pot over medium heat. Add onion and garlic, cooking until fragrant (2–3 minutes).

2. Add vegetables:
   Stir in carrots, celery, zucchini, cabbage, turnip, and potato. Cook for 5 minutes, stirring occasionally.

3. Add broth and spices:
   Pour in vegetable broth and water. Add turmeric, thyme, pepper, salt, and bay leaf. Bring to a boil.

4. Simmer:
   Reduce heat to low, cover, and simmer for 20–25 minutes or until vegetables are tender.

5. Finish:
   Remove bay leaf, taste, and adjust seasoning. Garnish with fresh parsley or cilantro before serving.

Serving Suggestions

• Enjoy as a light meal or side dish.

• Pair with whole-grain crackers or a small serving of quinoa for added protein and fiber.

• Store leftovers in the fridge for up to 4 days or freeze for up to 2 months.

Nutritional Information (per serving)

(approximate, varies with ingredients)

Health Benefits

• Balances Blood Sugar:
  Low-glycemic vegetables and fiber slow glucose absorption.

• Anti-Inflammatory:
  Turmeric and garlic help reduce inflammation.

• Supports Digestion:
  Fiber from cabbage, carrots, and celery promotes gut health.

• Hydrating:
  High water content supports kidney and metabolic health.

Recipe Tips

• Add apple cider vinegar (1 tsp) at the end for extra blood sugar regulation.

• Substitute sweet potato for a slightly sweeter but still balanced option.

• Include lentils or chickpeas for more protein and fiber (great for vegetarians).

• Use homemade bone broth for additional minerals and gut benefits.

Q&A

Q: Can I make this soup in an Instant Pot?
Yes! Sauté aromatics first, add all ingredients, and cook on Soup mode for 10 minutes. Quick-release pressure.

Q: Is this soup keto-friendly?
To make it keto, skip potatoes and carrots. Add spinach, kale, or cauliflower instead.

Q: Can I freeze this soup?
Absolutely! It freezes well for up to 2 months. Let it cool completely before storing.

Q: How often can I eat it?
It’s gentle enough to enjoy daily or several times a week as part of a balanced diet.