As a nutritionist and chef specializing in therapeutic cuisine, I have perfected this vegetable soup recipe to maximize its blood sugar stabilizing properties. This nutrient-dense soup combines specific vegetables known for their positive impact on glucose regulation, creating a delicious and healing meal that is both satisfying and medicinal.
Preparation Details
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 bowls
Calories: 120 per serving
Ingredients
Basic Vegetables
2 medium potatoes (400 g), peeled and diced
1 large carrot (120 g), grated
1 medium bell pepper (150 g), diced
¼ medium cabbage (300 g), shredded
2 celery stalks (100 g), thinly sliced
1 medium onion (150 g), diced
Liquid Base
2 liters (8 cups) filtered water
1 teaspoon sea salt (adjust to taste)
Fresh Herbs
2 tablespoons chopped fresh basil
¼ cup chopped fresh parsley
Optional Garnish
Freshly grated Parmesan or Pecorino Romano cheese
Freshly ground black pepper ground
Drizzle of extra virgin olive oil
Instructions
- Vegetable preparation
Wash all vegetables thoroughly.
Peel and cut potatoes into 1-inch cubes.
Grate carrot using a large-hole box grater.
Finely chop onion
Slice celery into thin half-moons.
Grate cabbage into thin strips.
Core and dice bell pepper - Initial cooking phase
Fill a large pot with 2 quarts of filtered water.
Add diced potatoes and grated carrots.
Bring to a gentle boil over medium heat.
Reduce heat to maintain a steady simmer.
Cook for 15 minutes or until potatoes are tender when pierced with a fork. - Creating Layers of Flavor
Add to the simmering pot:
Diced onion
Shredded cabbage
Sliced celery
Season with salt
Add chopped basil
Sit for 10 minutes - Final Additions
Add diced bell pepper
Stir in fresh parsley.
Cover and let simmer for 5 minutes.
Taste and adjust seasoning. - Serving
Serve in warm bowls.
Optional: Top with:
Grated cheese
Fresh black pepper
Drizzle of olive oil
Pro Tips for Maximum Benefits
Use starchy potatoes for better blood sugar control
Don’t overcook vegetables to preserve nutrients.
Add vegetables in proper sequence for optimal texture.
Store leftovers in glass containers for up to 3 days.
Health Benefits
Blood Sugar Regulation
Fiber-Rich Components:
Cabbage and celery provide soluble fiber.
Potatoes offer resistant starch when chilled.
Combined effects slow glucose absorption
Mineral Content:
Chromium in bell peppers supports insulin function
Magnesium in green vegetables supports glucose metabolism.
Potassium helps regulate fluid balance.
Additional Health Benefits
Digestive Health:
High fiber content supports gut health.
Prebiotic properties feed beneficial bacteria
Aids in regular elimination.
Cardiovascular Support:
Potassium helps regulate blood pressure.
Antioxidants protect blood vessel health
Low sodium option when prepared at home
Weight Management:
Low calorie density
High satiety factor
Supports healthy metabolism.
Nutritional Information (per serving)
Calories: 120
Total Fat: 0.5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 425mg
Total Carbohydrates: 27g
Dietary Fiber: 5g
Sugar: 6g
Protein: 4g
Vitamin A: 80% DV
Vitamin C: 90% DV
Potassium: 15% DV
Iron: 10% DV
This therapeutic vegetable soup is more than just a meal – it’s a natural way to maintain healthy blood sugar levels while also nourishing the body with essential nutrients. The combination of fiber-rich vegetables, complex carbohydrates, and anti-inflammatory ingredients makes it a great choice for those looking to maintain stable blood sugar levels or improve overall metabolic health. Perfect for lunch or dinner, this soup can be enjoyed daily as part of a balanced, healthy diet.
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