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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.
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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:
ENJOY AND PLEASE SHARE THIS RECIPE WITH YOUR FAMILY AND FRIENDS FOR MORE EASY RECIPESTHANK YOU SO MUCH
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