Lentil & Vegetable Soup

Lentil soup is a warm, fiber-rich option that makes blood sugar control easier. Lentils provide plant-based protein and soluble fiber, which slows digestion and promotes satiety. Combined with vegetables and spices, this soup becomes a nutrient powerhouse that’s both satisfying and diabetes friendly.

To make this practical, batch cooking is key. Prepare a pot on the weekend and portion it into containers for quick weekday meals. Pair it with a side salad for added crunch, and you’ve got a meal that is filling without spiking glucose, perfect for both lunch and dinner.

What makes lentils especially interesting is their “second meal effect.” Research shows that eating lentils at one meal can improve blood sugar response at the next meal as well. This means their benefits go beyond the moment. They provide extended metabolic support throughout the day.

Recipe

● 1 cup dried lentils

● 1 carrot, diced

● 1 celery stalk, diced

● ½ onion, chopped

● 1 garlic clove, minced

● 1 can (14 oz) diced tomatoes (no sugar added)

● 4 cups low-sodium vegetable broth

● 1 tsp cumin or paprika

Cooking Instructions

1. Sauté onion, carrot, celery, garlic until soft.

2. Add lentils, tomatoes, broth, spices. Simmer 30–35 min.

3. Serve warm.

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