Blood Sugar-Friendly Soup: A Nutrient-Rich, Low-Glycemic Treasure
- Prepare the Vegetables:
- Start by chopping your non-starchy vegetables of choice. You can use a combination of leafy greens like spinach or kale, cruciferous vegetables such as broccoli or cauliflower, and colorful veggies like bell peppers and zucchini.
- Cook the Protein:
- If you’re using lean meat like chicken or turkey, cook it in a large pot with a tablespoon of olive oil. Sauté until the meat is fully cooked and no longer pink. For a vegetarian option, rinse and drain canned chickpeas or lentils and set them aside.
- Build the Soup Base:
- Once the protein is cooked, add chopped onions, garlic, and a pinch of salt. Sauté until the onions become translucent, about 3-4 minutes.
- Add the Broth and Grains:
- Pour in your choice of low-sodium broth, along with any grains or legumes you’re using, such as quinoa or lentils. Let the mixture simmer for about 10-15 minutes, or until the grains are tender.
- Add Vegetables:
- Stir in the chopped vegetables and cook for another 5-7 minutes, just until they are tender but still vibrant.
- Season and Serve:
