Ingredients

Vegetables:

  • 1 medium head of cabbage, chopped into bite-sized pieces
  • 2 medium onions, chopped
  • 3 celery stalks, chopped
  • 2 large carrots, peeled and sliced
  • 2 bell peppers (green, red, or yellow), chopped
  • 2 zucchini, chopped
  • 4-5 cloves garlic, minced
  • 1 can (14.5 oz) diced tomatoes (no added sugar, and drained)
  • 1 small can (6 oz) tomato paste (no added sugar)
  • 8 cups low-sodium vegetable broth or chicken broth
  • 1 cup water
  • 1 tsp dried oregano
  • 1 tsp dried thyme
  • ½ tsp turmeric (optional, for extra anti-inflammatory benefits)
  • 1 bay leaf (optional)
  • Salt and pepper, to taste

Optional Add-ins for Extra Protein or Healthy Fats:

  • 1 cup cooked lean chicken breast, shredded (for added protein)
  • ½ cup cooked lentils (low-glycemic, high-fiber option)
  • 2 tbsp olive oil or avocado oil (for healthy fats)

Instructions

1. Prepare the Vegetables:

  • Start by chopping all your vegetables into small pieces, ensuring they will cook evenly.
  • Mince the garlic and set aside.

2. Sauté the Vegetables:

  • In a large pot, heat 1-2 tbsp of olive or avocado oil (if using) over medium heat.
  • Add onions, garlic, and celery, and sauté for 3-4 minutes until softened.
  • Add carrots, bell peppers, zucchini, and any optional protein (like shredded chicken or cooked lentils), and sauté for another 5 minutes.

3. Add the Broth and Seasoning:

  • Pour in the vegetable broth, water, diced tomatoes (with their juices), and tomato paste.
  • Stir in the oregano, thyme, turmeric, bay leaf (if using), salt, and pepper.
  • Bring the soup to a gentle boil, then reduce to a simmer.

4. Simmer:

  • Cover and let the soup simmer for 30-40 minutes, or until the cabbage is tender and the vegetables are cooked through. Stir occasionally.
  • Taste and adjust seasoning if needed (add a pinch of salt, pepper, or herbs).

5. Serve:

  • Discard the bay leaf before serving.
  • Serve hot and garnish with a sprinkle of fresh herbs or a squeeze of lemon juice for extra brightness (optional).

Tips for a Diabetic-Friendly Twist:

  • Avoid high-sugar veggies: Stick to low-glycemic index veggies like cabbage, zucchini, bell peppers, and celery.
  • Protein option: Adding lean protein, such as chicken, or a fiber-packed option like lentils, will help balance blood sugar levels and keep you fuller for longer.
  • Healthy fats: You can drizzle a little olive oil or add some avocado to your soup to make it more satiating without spiking your blood sugar.

This soup is low in carbs, high in fiber, and packed with vitamins—making it a perfect option for diabetics who are looking for a light, cleansing meal. Plus, the cabbage helps with digestion, and the soup is naturally hydrating and filling.