Vegetable Detox Soup (Diabetes-Friendly & Light)

A simple, low-calorie, veggie-rich soup great for balanced eating.

Ingredients

• 2 medium potatoes, diced

• 1 large carrot, sliced

• 1 bell pepper (any color), diced

• 1–2 cups chopped cabbage

• 2 celery stalks, sliced

• 1 medium onion, chopped (optional but recommended)

• 2–3 garlic cloves, minced

• 1 tomato, chopped (optional)

• 6 cups vegetable broth or water

• 2 tbsp olive oil (optional)

• Salt and pepper to taste

• 1 tsp dried herbs (thyme, oregano, or mixed herbs)

• Fresh parsley for garnish

(Step-by-Step Description)

1. Prep the vegetables

Wash, peel, and chop all the vegetables into bite-sized pieces.

2. Sauté for flavor (optional but improves taste)

• Heat olive oil in a pot.

• Add onions and sauté for 3–4 minutes.

• Add garlic, carrot, and celery; cook another 2–3 minutes.

3. Add the remaining vegetables

Add potatoes, bell pepper, cabbage, tomatoes (if using), and dried herbs.

4. Add broth and simmer

• Pour in the vegetable broth/water until veggies are covered.

• Bring to a boil.

• Reduce heat and simmer 25–30 minutes, until vegetables are soft.

5. Taste and adjust

Add salt, pepper, extra herbs, or a squeeze of lemon if you like brightness.

6. Serve

Ladle into bowls and garnish with fresh parsley.

Recipe Notes

• The soup is naturally low-fat and high-fiber.

• You can add other vegetables: zucchini, spinach, green beans, cauliflower.

• For extra protein: add beans, lentils, or chickpeas.

• For richer flavor: add bay leaf during simmering.

• For thicker soup: mash a few potato cubes into the broth.

Tips for Best Results

• Cut vegetables uniformly so they cook evenly.

• Simmer gently, not hard boil—this preserves nutrients.

• Make it ahead: flavor improves after 12–24 hours.

• Freeze well for up to 3 months.

Servings

This recipe makes 4 large bowls (or 6 small servings).

Approximate Nutritional Information (per 1 large bowl)

(Values vary depending on exact amounts)

• Calories: 110–150

• Protein: 3–4 g

• Fat: 2–4 g

• Carbohydrates: 22–28 g

• Fiber: 4–6 g

• Sodium: depends on broth used

Potential Benefits of This Soup

Not medical claims—just general nutritional benefits:

1. High fiber

Helps promote satiety and supports stable blood sugar levels as part of balanced eating.

2. Low calorie

Useful for weight-friendly meal planning.

3. Hydrating & nutrient-rich

Vegetables supply vitamins A, C, K, and minerals.

4. Heart-friendly

Low fat and contains potassium-rich vegetables.

Q & A About the Recipe

Q: Is this soup good for people watching their blood sugar?

A: It can be supportive due to its high fiber and low fat content, but potatoes add carbohydrates. Using half potatoes or swapping with cauliflower can make it lower-carb.

Q: Can I add protein?

A: Yes—beans, chicken breast, tofu, or lentils all work.

Q: Can this be made without oil?

A: Absolutely. Simmer all ingredients directly in broth.

Q: Can I blend it?

A: Yes—it becomes a creamy vegetable puree without needing cream.

Q: How long does it last?

A: 4–5 days refrigerated in an airtight container.