Vegetable Soup (Home Recipe) (1 Cup)

Reduce or omit higher-starch ingredients in the soup, such as potatoes, corn, parsnips, or large amounts of noodles or rice; use more non-starchy vegetables such as broccoli, cauliflower, zucchini, spinach, cabbage, mushrooms, green beans, and peppers instead.

Add a protein source to the meal, such as chicken, fish, eggs, tofu, or tempeh, rather than eating the soup alone.

Include a small portion of beans or lentils in place of potatoes or pasta; for example, use lentils, chickpeas, black beans, or kidney beans.

Add healthy fats and fiber to slow absorption, such as olive oil, avocado, chia seeds, or ground flaxseed; avoid adding sugar or sweetened sauces.

Keep the serving of soup moderate and pair it with a protein-rich side or salad rather than bread, crackers, or a starchy side dish.

Take a gentle 10–20 minute walk after eating, and note which soup ingredients and portion sizes produce the largest rise for you.