Vegetable Soup

• Prepare the aromatics:

  
  

  Heat the olive oil or butter in a large pot over medium heat. Add the chopped onion and sauté for 3–5 minutes, until soft and translucent. Add the minced garlic and cook for another 30–60 seconds, until fragrant.

• Add the vegetables:

  
  

  Toss in your chopped vegetables and stir to coat them in the onion and garlic mixture. Cook for 3–5 minutes, just enough to start softening them.

• Simmer:

  
  

  Pour in the broth, ensuring the vegetables are mostly covered. Add any herbs you like. Bring to a gentle boil, then reduce heat to low and let simmer for 20–30 minutes, or until the vegetables are tender.

• Blend or leave chunky:

  • Smooth version: Use an immersion blender to puree the soup directly in the pot, or transfer in batches to a blender.

  • Chunky version: Simply leave as-is for a hearty, textured soup.

• Season and serve:

  
  

  Taste and adjust with salt, pepper, or a splash of cream/coconut milk if desired. Serve hot with fresh bread or a sprinkle of fresh herbs.

Weight Loss (~80–100 kcal)

• Use ½ tsp olive oil

• Increase cabbage and zucchini (low-calorie volume foods)

• Reduce carrots slightly

Result: Lower calories, high satiety

Prediabetes / Type 2 Diabetes

• Reduce carrots (moderate glycaemic load)

• Add more non-starchy vegetables (zucchini, cabbage, greens)

Benefit: Better blood sugar control

High Cholesterol

• Keep oil minimal (1 tsp or less)

• Avoid butter or cream additions

• Add fiber-rich vegetables

Benefit: Supports cholesterol reduction

Hypertension (Low Sodium)

• Use low-sodium or no-salt broth

• Avoid added salt

• Add herbs, garlic, and lemon for flavor

Benefit: Helps manage blood pressure

High-Protein Version

• Add ½ cup cooked lentils

  
  

  OR

• Add tofu cubes (50–70g)

Result:

• Protein increases to ~10–15 g

• More filling meal