🥣 Blood Sugar-Friendly Vegetable & Lentil Soup
🛒 Ingredients:
1 cup red lentils (rinsed)
1 tbsp olive oil
1 small onion (chopped)
2 cloves garlic (minced)
1 medium carrot (chopped)
1 zucchini (chopped)
1 cup spinach (fresh or frozen)
1 can (400g) diced tomatoes
4 cups vegetable broth (or water)
1 tsp turmeric
1 tsp cumin
½ tsp black pepper
Salt to taste
Juice of ½ lemon
👩🍳 Instructions:
Heat olive oil in a pot over medium heat.
Add onion and garlic, sauté for 2–3 minutes until fragrant.
Stir in carrot and zucchini, cook for another 3–4 minutes.
Add lentils, tomatoes, broth, and spices. Mix well.
Bring to a boil, then reduce heat and simmer for 20–25 minutes until lentils are soft.
Add spinach and cook for 2–3 more minutes.
Finish with lemon juice and adjust salt.
💡 Why it’s good:
Lentils = high fiber + protein → slower sugar absorption
Vegetables = low in carbs, rich in nutrients
Spices (turmeric & cumin) = may support metabolism
No refined carbs = helps avoid spikes and crashes
✅ Tips:
Add a pinch of cinnamon for extra blood sugar support
You can blend it for a creamy texture
Add shredded chicken if you want more protein
