Discover a hearty and wholesome soup recipe designed to help manage your blood sugar levels. Packed with nutritious ingredients like chicken, beans, and a variety of vegetables, this soup is both delicious and beneficial for maintaining stable blood sugar. Simple to prepare and full of flavor, this soup is perfect for a healthy meal that supports your wellness goals. Enjoy the comforting taste of this blood sugar balancing soup and experience its numerous health benefits.
Ingredients:
- 1 onion, finely chopped
- 1 tablespoon vegetable fat
- 100 grams mushrooms, sliced
- 1 chicken fillet, diced
- 1-2 cloves garlic, minced
- 20 grams celery, chopped
- 1 tomato, diced
- 3 potatoes, peeled and cubed
- Salt and pepper to taste
- 1 teaspoon rosemary
- 1 teaspoon dried basil
- 2 liters water
- 200 grams beans in tomato sauce
- 1 chicken cube (bouillon)
- 2 bay leaves
Instructions:
- Sauté the Vegetables:
- In a large pot, heat 1 tablespoon of vegetable fat over medium heat.
- Add the chopped onion and sauté until translucent, about 3-4 minutes.
- Add the sliced mushrooms and cook until they start to soften, about 5 minutes.
- Cook the Chicken:
- Add the diced chicken fillet to the pot and cook until it is no longer pink, stirring occasionally.
- Add Aromatics:
- Stir in the minced garlic and chopped celery. Cook for an additional 2-3 minutes until fragrant.
- Incorporate Vegetables:
- Add the diced tomato and cubed potatoes to the pot. Stir to combine.
- Season the Soup:
- Add salt and pepper to taste, 1 teaspoon of rosemary, and 1 teaspoon of dried basil. Mix well.
- Add Liquid Ingredients:
- Pour in 2 liters of water and bring the mixture to a boil.
- Add 200 grams of beans in tomato sauce and 1 chicken cube. Stir until the chicken cube is dissolved.
- Simmer:
- Reduce the heat to low and add 2 bay leaves.
- Cover the pot and let the soup simmer for 15-20 minutes, or until the potatoes are tender and the flavors have melded together.
- Final Touch:
- Taste the soup and adjust seasoning if necessary.
- Remove the bay leaves before serving.
- Serve:
- Ladle the soup into bowls and serve hot. Enjoy this nutritious and delicious meal that helps maintain stable blood sugar levels.
More Information About the Recipe:
Nutritional Breakdown:
This soup is a balanced meal with a variety of nutrients that support overall health and stable blood sugar levels:
- Chicken:
- Protein: Essential for muscle repair and maintenance.
- Low Fat: Lean protein source that helps keep you full.
- Mushrooms:
- Low-Calorie: Adds bulk and flavor without extra calories.
- Nutrients: Rich in vitamins, minerals, and antioxidants.
- Beans:
- Fiber: Helps control blood sugar levels by slowing digestion.
- Protein: Complements the chicken for a protein-rich meal.
- Potatoes:
- Complex Carbohydrates: Provide sustained energy.
- Fiber: Supports digestive health.
- Celery, Tomatoes, and Onions:
- Vitamins and Minerals: Rich in essential nutrients and antioxidants.
- Flavor: Adds depth and complexity to the soup.
Customization Options:
- Vegetarian Option: Replace the chicken with additional beans or lentils.
- Spices: Add a pinch of chili flakes for a spicy kick.
- Vegetables: Include spinach, kale, or carrots for extra nutrients.
Serving Suggestions:
- Main Course: Serve with a side of whole-grain bread for a complete meal.
- Light Meal: Enjoy a smaller portion as a starter or light lunch.
- Batch Cooking: Make a large batch and freeze individual portions for easy meals throughout the week.
Cooking Tips:
- Even Cooking: Cut the vegetables into uniform pieces to ensure even cooking.
- Adjusting Consistency: Add more water or broth if you prefer a thinner soup.
- Seasoning: Adjust salt and pepper to taste after cooking.
Dietary Information:
- Gluten-Free: Suitable for those with gluten sensitivities.
- Low Glycemic Index: Helps maintain stable blood sugar levels.
- High Protein: Supports muscle maintenance and satiety.
Storage Tips:
- Refrigeration: Store in an airtight container in the fridge for up to 4 days.
- Freezing: Freeze in individual portions for up to 3 months. Thaw in the refrigerator before reheating.
Why You’ll Love This Recipe:
- Quick and Easy: Simple preparation and short cooking time make it perfect for busy days.
- Nutritious: Packed with protein, fiber, and essential vitamins and minerals.
- Flavorful: A rich and savory soup that is satisfying and delicious.
- Blood Sugar Friendly: Ingredients that help maintain stable blood sugar levels.
Benefit of This Recipe:
This soup not only satisfies your hunger but also supports your health by providing:
- Blood Sugar Control: High fiber and protein content help stabilize blood sugar levels.
- Nutrient Density: Offers a variety of essential nutrients in one meal.
- Digestive Health: Fiber-rich ingredients support a healthy digestive system.
- Sustained Energy: Complex carbohydrates and protein provide long-lasting energy.
Conclusion:
Enjoy the delicious and nutritious benefits of this blood sugar balancing soup. With its hearty ingredients and rich flavors, it’s a perfect meal for maintaining your health and well-being. Easy to prepare and full of wholesome goodness, this soup is a real gem in any kitchen. Try it today and savor the comforting taste while supporting your health goals!