Ingredients

  • 2 medium potatoes, diced
  • 1 carrot, sliced
  • 1 bell pepper, chopped
  • 1 small cabbage, chopped
  • 1 small onion, diced (optional but recommended)
  • 2 cloves garlic, minced (optional)
  • 5–6 cups water or vegetable broth
  • 1 tbsp olive oil
  • Salt, to taste
  • Black pepper, to taste
  • Optional herbs: parsley, thyme, bay leaf

 Instructions

  1. Heat olive oil in a large pot over medium heat.
  2. Sauté onion and garlic for 2–3 minutes until fragrant.
  3. Add carrot and bell pepper; cook for another 2 minutes.
  4. Add potatoes and cabbage, stir well.
  5. Pour in water or broth and bring to a boil.
  6. Reduce heat, cover, and simmer for 20–25 minutes until vegetables are tender.
  7. Season with salt, pepper, and herbs.
  8. Remove bay leaf (if used) and serve warm.

 Tips & Variations

  • For lower glycemic impact, reduce potatoes or replace half with zucchini or cauliflower
  • Add lentils or white beans for extra protein and fiber
  • A squeeze of lemon juice or apple cider vinegar before serving can help slow glucose absorption
  • Blend half the soup for a thicker texture without cream

 Servings

  • Serves: 4
  • Serving size: ~1½ cups

 Approximate Nutritional Info (per serving)

  • Calories: ~120–150
  • Carbohydrates: ~25g
  • Fiber: ~5–6g
  • Protein: ~3g
  • Fat: ~3g
  • Sodium: depends on broth used

(Values are estimates and vary by portion and ingredients)

 Health Benefits

  • High in fiber, which helps slow digestion and support stable blood sugar
  • Low in fat and calories
  • Supports gut health and satiety
  • Hydrating and gentle on digestion
  • Great for weight-management and light meals