🥣 Diabetic-Friendly Lentil Vegetable Soup Recipe

✅ Why It’s Great for Diabetics

  • High fiber: Lentils + veggies slow down digestion, preventing blood sugar spikes.
  • Plant-based protein: Keeps you full and stabilizes appetite.
  • Low glycemic index: Lentils digest slowly, unlike rice or bread.
  • Customizable: Add leafy greens (spinach, kale) for extra nutrients.

Ingredients (6 servings)

  • 1 cup dry green or brown lentils (rinsed and drained)
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, 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)
  • 1 tsp dried thyme or oregano
  • Salt and black pepper, to taste
  • Fresh parsley or cilantro, chopped (for garnish)

Instructions

  1. In a large pot, heat olive oil over medium heat.
  2. Add onion, garlic, carrots, and celery. Sauté for about 5 minutes until softened.
  3. Stir in bell peppers and zucchini, cook 2–3 minutes more.
  4. Add cumin, paprika, turmeric, thyme, salt, and pepper. Stir to coat vegetables with spices.
  5. Add lentils, diced tomatoes, and broth. Stir well.
  6. Bring to a boil, then reduce heat and simmer uncovered for 30–35 minutes, until lentils are tender.
  7. Taste and adjust seasoning if needed.
  8. Garnish with fresh parsley or cilantro before serving.

Nutrition (per serving, approx.)

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