Soups & Salads
Lentil and Vegetable Soup
Hearty warming lentil soup with turmeric and cumin. One of the best foods for blood sugar — lentils have a GI of just 32.
10 Min
Prep Time
30 Minutes
Cook Time
4 Servings
NUTRITION:
220
Kcal
Calories
34
g
Carbs
13
g
Protein
11
g
Fiber
5
g
Sugar
4
g
Fat
480
g
Sodium
BLOOD SUGAR FRIENDLY SCORE
/ 100
86
EXCELENT
INGREDIENTS
1½ cups red or green lentils, rinsed
1 large onion, 2 carrots, 2 celery stalks — all diced
4 cloves garlic, minced
6 cups low-sodium vegetable broth
1 can diced tomatoes (no salt added)
1 tsp cumin, 1 tsp turmeric, ½ tsp smoked paprika
Juice of 1 lemon, fresh parsley, olive oil, salt and pepper
Smart Swap
Why Lentils: Lentils have a glycemic index of just 32 — one of the lowest of any carbohydrate food. Their high fiber and protein content makes blood sugar rise very slowly.
Turmeric Bonus: Curcumin in turmeric has shown anti-inflammatory effects that may improve insulin sensitivity in clinical studies.
INSTRUCTIONS
Saute Aromatics
Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Cook 5 minutes until softened. Add minced garlic, cumin, turmeric, and smoked paprika. Stir and cook 1 minute until fragrant.
Add Lentils and Broth
Add rinsed lentils and low-sodium vegetable broth. Stir to combine. Add diced tomatoes, bay leaf, salt, and pepper.
Simmer
Bring to a boil, then reduce heat and simmer 25-30 minutes until lentils are completely tender. Stir occasionally. Remove bay leaf.
Finish and Serve
Taste and adjust seasoning. Stir in fresh lemon juice and chopped parsley before serving. Soup thickens as it cools — add water to thin if needed. Stores 5 days refrigerated.
10 Min
30 Minutes
Prep Time
Cook Time
4 Servings
Why this Recipe Works
Lentils have a GI of 32 — one of the absolute lowest of any carbohydrate food you can eat.
11g fiber per serving — extraordinarily high, slowing glucose absorption and feeding healthy gut bacteria.
Turmeric's curcumin has anti-inflammatory effects that may improve insulin sensitivity in studies.
Freezes perfectly — make a big batch and store 4-6 portions for quick diabetes-friendly meals anytime.