This soup is designed as a wholesome option for those looking to manage blood sugar levels effectively. Packed with nutrient-dense ingredients, it not only provides essential vitamins and minerals but also promotes satiety and stable energy levels.
Origin and Cultural Significance
Soups have been a staple in many cultures, often seen as comfort food and a means to utilize leftover ingredients. Various traditions incorporate vegetables, legumes, and whole grains into soups, emphasizing health and nourishment.
Ingredients Quantity
2 tablespoons olive oil
1 medium onion, diced
2 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
1 bell pepper, diced
1 cup green beans, trimmed and cut into pieces
1 can (14 oz) diced tomatoes (no added sugar)
4 cups vegetable or chicken broth (low sodium)
1 can (15 oz) kidney beans or lentils, rinsed and drained
1 teaspoon dried thyme
1 teaspoon cumin
Salt and pepper to taste
2 cups leafy greens (spinach or kale)
1 tablespoon apple cider vinegar (optional)
Optional Additions
1 cup quinoa or brown rice (for added fiber and protein)
Chili flakes (for heat)
Fresh herbs (parsley or cilantro) for garnish
Avocado slices for creaminess
Tips for Success
Use fresh, seasonal vegetables for maximum flavor and nutrition.
Allow the soup to simmer longer to enhance the flavors.
Adjust spices according to your taste preference.
INSTRUCTIONS
Sauté the Aromatics: In a large pot, heat olive oil over medium heat. Add onion and garlic, sautéing until fragrant and translucent.
Add Vegetables: Stir in carrots, celery, and bell pepper. Cook for about 5 minutes until they start to soften.
Combine Ingredients: Add green beans, diced tomatoes (with juice), broth, beans or lentils, thyme, cumin, salt, and pepper. Bring to a boil.
Simmer: Reduce heat and let the soup simmer for 20-30 minutes, until all vegetables are tender.
Add Greens: Stir in leafy greens and apple cider vinegar (if using). Cook for an additional 5 minutes.
Serve: Taste and adjust seasoning. Serve hot, garnished with fresh herbs or avocado slices.
Description
This soup is hearty, colorful, and full of flavor. The combination of vegetables and legumes creates a satisfying meal that is low in glycemic impact, making it ideal for maintaining stable blood sugar levels.
Nutritional Information (per serving, approx. 1 cup)
Calories: 180
Protein: 8g
Fat: 6g
Carbohydrates: 28g
Fiber: 10g
Sugar: 4g
Conclusion
This soup serves as a nourishing, satisfying meal that can aid in managing blood sugar levels effectively. It’s versatile and can be tailored to your preferences while remaining healthy and fulfilling.
Recommendation
For those looking to embrace healthful indulgence, incorporating this soup into your weekly meal plan can provide a nutritious option that doesn’t compromise on taste. Enjoy it as a standalone meal or alongside a whole grain for added energy.