Blood Sugar Balancer Vegetable Soup

🥣 Blood Sugar Balancer Vegetable Soup (Mediterranean-Style)

✨ Description

This Blood Sugar Balancer Vegetable Soup is inspired by the Mediterranean way of eating—rich in fiber, healthy fats, and plant-based nutrients that help keep blood glucose steady. It’s packed with non-starchy vegetables, legumes, herbs, and olive oil, making it perfect for diabetes-friendly meals, weight management, and gentle detox days. Light yet filling, it’s ideal for lunch or dinner.

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🛒 Ingredients (Serves 4–6)

• 2 tbsp extra-virgin olive oil

• 1 medium onion, chopped

• 3 cloves garlic, minced

• 2 celery stalks, sliced

• 1 medium zucchini, chopped

• 1 cup cauliflower florets

• 1 cup green beans, chopped

• 1 medium carrot, sliced (optional, small amount)

• 1 cup chopped spinach or kale

• ½ cup cooked chickpeas or lentils

• 1 can (400 g / 14 oz) diced tomatoes (no added sugar)

• 4 cups low-sodium vegetable broth

• 1 tsp ground cumin

• 1 tsp dried oregano

• ½ tsp turmeric

• ½ tsp black pepper

• Salt, to taste

• 1 tbsp fresh lemon juice

• Fresh parsley or basil, for garnish

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👩‍🍳 Instructions

1. Sauté the Base
   Heat olive oil in a large pot. Add onion and cook until soft. Stir in garlic and celery; sauté 1–2 minutes.

2. Add Vegetables & Spices
   Add zucchini, cauliflower, green beans, carrot, cumin, oregano, turmeric, and black pepper. Stir well.

3. Simmer
   Pour in tomatoes and vegetable broth. Bring to a gentle boil, then reduce heat and simmer for 20 minutes.

4. Finish
   Stir in chickpeas and spinach. Simmer 5 more minutes until greens wilt.

5. Brighten & Serve
   Add lemon juice, adjust salt, and garnish with fresh herbs.

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🌿 Why This Soup Balances Blood Sugar

• High fiber slows glucose absorption

• Healthy fats from olive oil reduce spikes

• Legumes provide steady energy

• Low glycemic vegetables dominate the dish

• Anti-inflammatory spices support insulin sensitivity

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❓ Q & A

Q: Is this soup good for diabetics?
A: Yes. It’s low-glycemic, fiber-rich, and free from refined carbs or sugars.

Q: Can I make it vegan?
A: It already is 100% vegan and Mediterranean-diet friendly.

Q: Can I blend it?
A: You can blend half the soup for a creamier texture while keeping fiber intact.

Q: How often can I eat this soup?
A: Safely 3–4 times per week as part of a balanced meal plan.

Q: How do I store leftovers?
A: Refrigerate up to 4 days or freeze for 2 months.

Q: Can I add protein?
A: Yes—add grilled chicken, fish, or extra lentils if desired.