Craving something spicy, comforting and healthy? Try this Spicy Thai Vegetable Soup which has colorful vegetables, garlic, ginger, lemongrass and Thai red curry flavor in a light coconut broth. It is naturally very flavorful, easy to make and contains no added sugar. A delicious low-carb soup option for a diabetes-friendly meal.
Ingredients:
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1 stalk lemongrass, finely chopped or 1 tsp lemongrass paste
- 1 small onion, thinly sliced
- 1 cup mushrooms, sliced
- 1 small zucchini, sliced
- ½ cup red bell pepper, sliced
- ½ cup broccoli florets
- ½ cup shredded cabbage
- 4 cups low-sodium vegetable broth
- ½ cup unsweetened light coconut milk
- 1–2 tbsp Thai red curry paste, preferably with no added sugar
- 1 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp fresh lime juice
- ½ tsp chili flakes, optional
- Fresh cilantro, for garnish
- Sliced green onions, for garnish
- Lime wedges, for serving
Step-by-Step Instructions
Step 1: Sauté the aromatics
In a large pot heat olive oil over a medium heat. Add garlic, ginger, lemongrass and onion. Sauté for 2–3 minutes until fragrant.
Step 2: Add the vegetables
Add mushrooms, zucchini, bell pepper, broccoli and cabbage. Stir-fry for 3–4 minutes, keeping the vegetables slightly crisp.
Step 3: Add curry paste
Add the curry paste and chili flakes and ook for about 30 to 60 seconds to release the spices and aromas.
Step 4 : Add the broth
Pour in the vegetable broth and bring the soup to a gentle boil. Reduce the heat and let it simmer for 8–10 minutes.
Step 5: Add coconut milk
Add the unsweetened coconut milk in small quantity and soy sauce. Simmer for another 3–4 minutes. Avoid boiling after adding the coconut milk.
Step 6: Finish and serve
Add fresh lime juice after tuning off the heat. Taste and adjust the spice and seasoning according to your taste. Garnish with cilantro and green onions and serve hot.
Nutritional Information (Per Serving ~1 cup)
- Calories: 150 kcal
- Protein: 4 g
- Carbohydrates: 12 g
- Fats: 10 g
- Fiber: 3–4 g
Glycemic Index (GI) Considerations
- Choose unsweetened coconut milk & thai curry paste with no added sugar.
- Use a low-sodium broth and soy sauce.
- Avoid adding sugar or sweetened sauces.
- The vegetables provide fiber, which can help moderate the rise in blood glucose.
Portion Control Tips
- Keep the serving to approximately 1½ cups.
- For a more substantial meal, add tofu, cottage cheese or another protein source rather than increasing noodles or starchy vegetables
- If coconut milk increases the calories significantly, use a smaller quantity and increase the vegetable broth.
- If serving with rice, keep the rice portion modest and account for its carbohydrates.
