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This Sweet Potato & Pumpkin Soup Recipe Can Support Healthy Blood Sugar Levels

Author:

Maya Feller, M.S., R.D., CDN

November 11, 2022

Registered Dietitian & Cookbook Author

By Maya Feller, M.S., R.D., CDN

Registered Dietitian & Cookbook Author

Maya Feller, MS, RD, CDN is the founder of Maya Feller Nutrition, a private practice that specializes in nutrition for chronic disease prevention. Maya shares her approachable, food-based solutions with millions of people through regular speaking engagements and as a nutrition expert on Good Morning America. She is the author of "Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World."

Pumpkin soup on golden velvet and tea towel

Image by JUAN MOYANO / Stocksy

November 11, 2022

Blood sugar balance is a key component of whole-body health, affecting energy levels, mood, and more. Among the variety of ways to maintain healthy blood sugar levels—including proper hydration, sufficient sleep, mindfulness, and exercise—focusing on nutrition is essential.

Functional Nutrition Training

While there is no one specific diet that supports health blood sugar, I always recommend choosing meals that feature a balancing trio of protein, fats, and fiber-rich carbohydrates—all of which work together to slow the absorption of sugar into the bloodstream.

One fantastic example? My sweet potato pumpkin soup with peanuts, which is a take on a West African peanut soup. This nutritious recipe includes fiber-rich vegetables, plant-based protein, and heart-healthy fats. Here, I'll walk you through the dish and why I recommend it for people who are thinking about balancing their blood sugar.

Maya's Sweet Potato & Pumpkin Soup With Peanuts Recipe

Makes 8 to 10 servings

Ingredients:

3 cups low-sodium vegetable broth, divided
1 celery stalk, roughly chopped
1 cup tomato, roughly chopped
1 red bell pepper, chopped
1 large sweet potato, peeled and cut into 2-inch cubes
1 small pumpkin, peeled and cut into 2-inch cubes
1 bay leaf
1 teaspoon paprika
2 cups roasted unsalted peanuts
1 teaspoon dried dill

Method:

In a large Dutch oven, bring 1 cup of broth to a simmer over medium heat. Add the celery, tomato, and bell pepper and cook for 5 to 7 minutes, or until softened.
Add the sweet potato, pumpkin, bay leaf, paprika, and the remaining 2 cups of broth. Cover and cook for 30 minutes, or until the sweet potato and pumpkin are soft.
Add the peanuts and cook for 5 minutes, or until the peanuts become less crunchy. Discard the bay leaf.
Transfer to a heat-safe blender, and pulse until the soup has a batter-like consistency.
Pour into a bowl. Garnish with dill, paprika, and peanuts.