Ingredients:
- 1 large sweet potato, peeled and cubed (rich in fiber, supports stable blood sugar)
- 1 cup red lentils, rinsed (high in protein and fiber, helps regulate blood sugar)
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 1 tbsp fresh ginger, grated (may help lower blood sugar)
- 1 tsp ground cinnamon (known for its potential to improve insulin sensitivity)
- 1 tsp turmeric (anti-inflammatory properties)
- 1 tsp cumin powder
- 1 tsp ground black seeds (Nigella sativa, known for blood sugar regulation)
- 1/2 tsp chili flakes (optional)
- 4 cups low-sodium vegetable broth
- 1 tbsp olive oil
- Juice of 1 lemon
- Fresh cilantro for garnish
- Salt and pepper to taste
Instructions:
- Prepare the aromatics: In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes, until softened. Add the garlic, ginger, cinnamon, cumin, turmeric, and black seeds. Stir and cook for another 2-3 minutes until fragrant.
- Cook the base: Add the cubed sweet potato and red lentils to the pot. Stir everything together to coat the veggies and lentils in the spices.
- Add liquid: Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and let it simmer for about 20-25 minutes, or until the sweet potato is tender and the lentils are cooked through.
- Blend (optional): For a smoother texture, you can use an immersion blender to partially blend the soup, leaving some chunks for texture. Alternatively, leave it chunky for a heartier feel.
- Season and finish: Stir in the lemon juice and season the soup with salt and pepper to taste. Let it simmer for another 5 minutes to blend the flavors.
- Garnish and serve: Serve hot, garnished with fresh cilantro and an extra sprinkle of black seeds if desired.
Why It’s a Treasure for Blood Sugar:
- Sweet potato and lentils are complex carbohydrates that provide sustained energy and prevent blood sugar spikes.
- Cinnamon and black seeds are both noted for their ability to potentially help lower blood sugar levels.
- Ginger and turmeric offer anti-inflammatory benefits that can help with overall health and metabolism.
Enjoy this nourishing soup that not only tastes delicious but may also support stable blood sugar levels!
