This comforting, one-pot lentil soup is a perfect meal option for individuals with diabetes. It’s low in fat, rich in fiber, high in protein, and naturally low in glycemic impact — making it ideal for stable blood sugar levels.
Why It’s Great for Diabetics
- Low Glycemic Index: Lentils have a slow effect on blood sugar.
- Rich in Fiber: Aids in digestion and slows glucose absorption.
- High in Plant-Based Protein: Keeps you full longer.
- Nutrient-Dense: Packed with iron, folate, and antioxidants.
🛒 Ingredients (Serves 6)
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 2 medium carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 cup dried brown or green lentils, rinsed
- 1/2 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1/2 teaspoon dried thyme
- 6 cups low-sodium vegetable broth or water
- 1 bay leaf
- Salt and pepper, to taste
- 2 cups chopped spinach or kale (optional, added at the end)
- 1 tablespoon lemon juice (optional, for brightness)
Instructions
1. Sauté Aromatics
In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery. Sauté for 5–7 minutes, until vegetables soften. Add garlic and cook for another 1 minute.
2. Add Spices & Lentils
Stir in cumin, turmeric, and thyme. Then add the rinsed lentils, broth, bay leaf, and a pinch of salt and pepper.
3. Simmer
Bring to a boil, then reduce heat and cover. Simmer gently for 30–35 minutes or until lentils are tender.
4. Add Greens & Finish
Remove bay leaf. Stir in spinach or kale, if using, and cook for 2–3 minutes. Add lemon juice if desired. Adjust seasoning to taste.
Serving Tips
- Serve with a small slice of whole-grain bread or a side salad.
- Can be blended partially for a creamier texture.
- Garnish with fresh herbs like parsley or cilantro.
Storage & Freezing
- Refrigerate: Keeps up to 5 days in a sealed container.
- Freeze: Up to 3 months. Reheat gently on the stove or in the microwave.
Nutrition (Approximate Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180–220 kcal |
| Protein | 12–14g |
| Carbohydrates | 25–30g |
| Fiber | 10–12g |
| Net Carbs | 13–18g |
| Fat | 3–4g |
| Sodium | 250–350mg |
Diabetic-Friendly Notes
- Lentils stabilize blood sugar thanks to their soluble fiber.
- The soup is low in fat, with heart-healthy olive oil.
- Non-starchy vegetables bulk up the meal without extra carbs.