This simple, wholesome soup is a powerhouse of nutrients and fiber, which can help provide a steady release of energy and support stable blood sugar levels. It’s a true comfort in a bowl, perfect for nourishing your body any time of day.
Prep Time: 15 minutes | Cook Time: 25-30 minutes | Total Time: 40-45 minutes | Serves: 4
Ingredients
- 1 tbsp olive oil or avocado oil
- 1 medium onion, chopped
- 2 stalks celery, chopped
- 2 medium potatoes, diced (peeled if desired)
- 1 large carrot, peeled and diced
- 1 bell pepper (any color), diced
- ½ small cabbage, shredded or thinly sliced
- 6 cups low-sodium vegetable broth or chicken broth
- 2 cloves garlic, minced
- 1 bay leaf
- 1 tsp dried thyme or Italian seasoning
- Salt and freshly ground black pepper, to taste
- Fresh parsley, chopped (for garnish)
Instructions
- Sauté Aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and celery and sauté for 4-5 minutes, until they begin to soften.
- Add Hard Vegetables: Add the diced potatoes, carrot, and bell pepper to the pot. Cook for another 3-4 minutes, stirring occasionally.
- Simmer: Pour in the broth and add the minced garlic, bay leaf, and dried thyme. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
- Add Cabbage: Add the shredded cabbage to the pot. Cover and continue to simmer for another 5-10 minutes, or until all the vegetables are tender.
- Season: Remove the bay leaf. Season the soup generously with salt and pepper to taste.
- Serve: Ladle the hot soup into bowls and garnish with fresh chopped parsley.
Why This Soup is a “Treasure” & Tips
- Blood Sugar Support: The combination of non-starchy vegetables (cabbage, celery, pepper) and high-fiber starchy vegetables (potatoes, carrots) provides complex carbohydrates that are digested slowly, helping to prevent rapid spikes and drops in blood sugar.
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Customize It: This soup is incredibly versatile.
- Add Protein: Stir in a can of rinsed white beans or lentils with the cabbage for added plant-based protein and fiber.
- Add Greens: Throw in a handful of spinach or kale in the last 2 minutes of cooking.
- Flavor Boost: For a richer flavor, try sautéing the vegetables in a tablespoon of tomato paste for a minute before adding the broth.
- Make it a Puree (Optional): For an even more stomach-soothing version, you can use an immersion blender to partially puree the soup, leaving some chunks for texture.
- Storage: This soup tastes even better the next day. Store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
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Enjoy your nourishing and comforting bowl of soup!
