Ingredients
- 2 medium potatoes, diced
- 1 medium carrot, sliced
- 1 bell pepper, chopped
- 1 small cabbage, chopped
- 2 celery stalks, sliced
- 1 medium onion, chopped
- Salt, to taste
- Dried basil, to taste
- Fresh parsley, chopped (for garnish)
- 6–8 cups (1.5–2 liters) water or low-sodium vegetable broth
Instructions
- Wash and prepare all vegetables.
- Heat a large soup pot over medium heat.
- If desired, add 1 tablespoon olive oil and sauté the onion for 3–4 minutes until softened.
- Add carrot, celery, bell pepper, cabbage, and potatoes.
- Pour in water or broth.
- Add salt and dried basil.
- Bring to a boil.
- Reduce heat and simmer for 25–35 minutes, or until the vegetables are tender.
- Taste and adjust seasoning.
- Serve hot, garnished with fresh parsley.
Servings
Makes approximately 6 servings.
Estimated Nutrition Facts
(Per serving, assuming 6 servings and water instead of broth)
| Nutrient | Amount |
|---|---|
| Calories | 80–110 kcal |
| Carbohydrates | 18–22 g |
| Fiber | 3–5 g |
| Protein | 2–3 g |
| Fat | 0–2 g |
| Sodium | Varies with added salt |
| Potassium | 350–500 mg |
| Vitamin A | 30–50% DV |
| Vitamin C | 40–70% DV |
| Vitamin K | 20–40% DV |
| Folate | 8–15% DV |
Values are approximate and depend on vegetable size and preparation.
Important Note About Blood Sugar
The claim that this soup makes “blood sugar drop immediately” is not supported by scientific evidence.
This soup contains:
- Potatoes, which provide carbohydrates and can raise blood sugar.
- Fiber-rich vegetables (cabbage, celery, carrots, peppers), which may help slow digestion and improve overall blood sugar management.
For people with diabetes or prediabetes:
- The soup can be part of a healthy meal.
- It is not a substitute for prescribed medications.
- Blood sugar responses vary from person to person.
To make it more blood-sugar-friendly:
- Use only 1 potato instead of 2.
- Add protein such as beans, lentils, chicken, or tofu.
- Include healthy fats like olive oil.
- Increase non-starchy vegetables.
Frequently Asked Questions
Q: Can I make this soup ahead of time?
A: Yes. It keeps well in the refrigerator for 3–4 days.
Q: Can I freeze it?
A: Yes. Freeze for up to 3 months. Potatoes may become slightly softer after thawing.
Q: Can I add protein?
A: Absolutely. Good options include:
- Lentils
- White beans
- Chickpeas
- Chicken breast
- Turkey
- Tofu
Q: Is this soup vegan?
A: Yes, if made with water or vegetable broth.
Q: Is it gluten-free?
A: Yes, provided the broth used is certified gluten-free.
Q: How can I make it more flavorful?
A: Add:
- Garlic
- Black pepper
- Thyme
- Bay leaf
- Lemon juice before serving
Q: Is it good for weight loss?
A: It can support weight management because it is relatively low in calories and high in water and fiber, which may help with fullness.
Q: Can children eat it?
A: Yes. You may reduce the salt and cut vegetables into smaller pieces for younger children.
Tips for the Best Soup
- Use homemade or low-sodium broth for richer flavor.
- Do not overcook the vegetables if you want them to retain more texture.
- Garnish with parsley just before serving for freshness.
- Pair with a protein source for a more balanced meal.