A blood sugar-friendly soup is one that incorporates low glycemic ingredients, plenty of fiber, lean protein, and healthy fats to help keep blood sugar levels steady. Here’s a simple and delicious recipe for a Blood Sugar-Friendly Veggie & Chicken Soup that’s both hearty and healthy:
Blood Sugar-Friendly Veggie & Chicken Soup
Ingredients:
- 2 tablespoons olive oil (or avocado oil)
- 1 small onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 cup green beans, chopped
- 1 cup spinach or kale (optional for added greens)
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon black pepper
- 4 cups low-sodium chicken broth (or vegetable broth)
- 2 cups cooked, shredded chicken (preferably skinless, boneless)
- 1 can (14.5 oz) diced tomatoes, no added sugar
- 1/2 cup quinoa (optional, for added fiber)
- 1 tablespoon apple cider vinegar (optional, for a little tang)
- Fresh parsley or basil for garnish (optional)
Instructions:
- Prepare the Vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and garlic. Sauté for about 3–4 minutes until softened and fragrant.
- Add the Vegetables: Stir in the diced carrots, celery, zucchini, and green beans. Cook for another 5 minutes, stirring occasionally.
- Season the Soup: Add the oregano, thyme, and black pepper to the veggies. Stir to combine.
- Add the Liquids: Pour in the chicken broth and diced tomatoes (with their juices). Bring the soup to a simmer.
- Add the Chicken & Quinoa: Once the broth is simmering, add the cooked chicken and quinoa (if using). Let the soup cook for about 15-20 minutes, or until the vegetables are tender and the quinoa is fully cooked.
- Add Greens: Stir in the spinach or kale and let it wilt into the soup, about 2–3 minutes.
- Adjust the Seasoning: Taste and adjust the seasoning as needed. Add a splash of apple cider vinegar for some extra flavor (this also may help balance blood sugar).
- Serve: Ladle the soup into bowls and garnish with fresh parsley or basil if desired.
Why This Soup Is Blood Sugar-Friendly:
- Low Glycemic Veggies: The soup uses fiber-rich vegetables like zucchini, carrots, and celery, which have a low glycemic index and won’t spike blood sugar.
- Lean Protein: Shredded chicken provides lean protein to help stabilize blood sugar levels and keep you feeling full.
- Healthy Fats: Olive oil adds heart-healthy fats that help slow the absorption of carbohydrates and support steady energy levels.
- Quinoa: If you choose to include quinoa, it’s a great whole grain option that’s high in fiber and protein, making it blood sugar-friendly.
This soup is versatile, so you can adjust the ingredients based on what you have available or your specific preferences. It’s also a great meal prep option—just store it in an airtight container in the fridge for up to 4 days. Let me know how it turns out, or if you’d like to make any variations!