Lentil Vegetable Soup

Why This Soup Is A Smart Choice for Diabetics

Managing diabetes doesn’t mean sacrificing flavor. This soup is crafted with ingredients that are particularly beneficial for glycemic control:

• Rich in Fiber: The powerful combination of lentils and assorted vegetables delivers a high dose of dietary fiber. This slows down digestion, helping to prevent the rapid blood sugar spikes that can occur after a meal.
• Excellent Plant-Based Protein: Lentils are a fantastic source of protein, which promotes satiety. This helps you feel full and satisfied for longer, curbing cravings and stabilizing your appetite.
• Low Glycemic Index: Unlike refined carbohydrates like white rice or bread, lentils have a low glycemic index. This means they are digested and absorbed slowly, leading to a more gradual rise in blood glucose.
• Easily Customizable: This recipe is a great base. You can easily boost its nutritional value by adding a handful of leafy greens like spinach or kale toward the end of the cooking time.

Ingredients (Makes 6 Servings)

• 1 cup dry green or brown lentils, rinsed and drained
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 medium zucchini, diced (optional)
• 1 can (14 oz) diced tomatoes, no salt added
• 6 cups low-sodium vegetable or chicken broth
• 1 tsp ground cumin
• 1 tsp paprika
• ½ tsp turmeric (optional, for color and anti-inflammatory benefits)
• 1 tsp dried thyme or oregano
• Salt and freshly ground black pepper, to taste
• Fresh parsley or cilantro, chopped, for garnish

Step-by-Step Instructions

1. Begin by heating the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion, minced garlic, sliced carrots, and chopped celery. Sauté for about 5 minutes, stirring occasionally, until the vegetables become fragrant and start to soften.
3. Stir in the diced bell peppers and optional zucchini. Continue to cook for another 2–3 minutes until they are slightly tender.
4. Sprinkle in the ground cumin, paprika, turmeric, and thyme. Add a pinch of salt and pepper. Stir for about 30 seconds to toast the spices and coat the vegetables evenly.
5. Pour in the rinsed lentils, the can of diced tomatoes (with their juice), and the low-sodium broth. Stir everything together to combine.
6. Bring the soup to a rolling boil, then immediately reduce the heat to low. Let it simmer gently, uncovered, for 30–35 minutes, or until the lentils are tender and cooked through.
7. Once cooked, taste the soup and adjust the seasoning with more salt and pepper if needed.
8. Ladle the hot soup into bowls and garnish with a generous sprinkle of fresh parsley or cilantro before serving.

Nutritional Information (Approximate Per Serving)

This nutritional breakdown is an estimate for one serving of this healthy and hearty soup.

• Calories: 190
• Protein: 11g
• Carbohydrates: 32g
• Fiber: 13g
• Net Carbs: 19g
• Fat: 4g
• Sodium: 280mg