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  • Writer's pictureWayne Drury

Lower your blood sugar with Lentil Soup

At, we walk to walk, finding ways to help you lower your blood sugar.

About two years ago, I was diagnosed with Type 2 diabetes and began my discovery of how to lower blood sugar, all done with a little exercise and a continuing developing diabetes diet.

Follow us at and give us a shout if you would like some help. What have I accomplished? Dropping my weight by 15 Kgs and lowering my A1C from 7.8 to 6.1.

One of our favourite recipes is this Lentil Soup. An excellent, tasty, and hearty soup for the whole family, and it helps to attack your A1C. What could be better than that?

[1]123RF.© <a href=''>luzazure</a>, <a href=''>123RF Free Images</a>

Lentil Soup Recipe

This soup is easy to prepare and easy to enjoy for everyone, especially those battling what to eat with diabetes.

This soup is loaded with nutritious flavour and with a fresh slice of Sunflower Seed Bread with a little grated parmesan cheese; what could be better than that?

Follow this simple recipe for a hearty and flavourful bowl of lentil soup.


3 Tbsp (45ml) olive oil 2 cups (480ml) diced onions 1 1/2 cups (360ml) finely diced carrots 1 cup (240ml) diced celery 1 tsp salt 2 bay leaves 1 cup (240ml red lentils 5 cups (1.2L) water or chicken or beef stock 1/2 cup (80ml) freshly squeezed lemon juice 4 cups (960ml) packed chopped fresh greens (kale, chard, spinach, mustard, or sorrel) (these are optional if you prefer to keep it simple) salt and pepper to taste

Simple Instructions

In a soup pot with a little oil, with medium-high heat, sauté the onions, carrots, celery, salt and bay leaves until the carrots begin to soften.

Turn the heat down to medium, rinse the lentils well and add to the soup pot. Sauté for about 5 minutes, then add the water or stock. Cover and simmer until the lentils and all the vegetables are tender, which will take about 15 minutes.

Just before serving, remove from the heat and stir in the lemon juice. If you want, add the optional greens. Stir until the greens have wilted, and don’t forget to taste to see if you need a little salt and pepper.

A dollop of sour cream on top does wonders, too.

The last step, serve and enjoy.

Best wishes from all of us at...

Give us a shout at if you would like some help to a better quality of life living with diabetes.

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