Brussel Sprout Soup

Article written and reviewed by Cyrus Khambatta, PhD
Published January 14, 2024

Dijon mustard spices up with green soup. Vitamin A, C and K are abundant in the delicious soup.

Introducing a hearty and nutritious dish perfect for refueling after an intense workout or warming your soul on a chilly evening—Brussel Sprout Soup! Packed with a colorful array of vegetables, this flavorful soup is a feast for the eyes and a treat for your taste buds. 

With the vibrant green of Brussel sprouts, the creaminess of potatoes and sweet potatoes, and the zesty kick of Dijon mustard, each spoonful bursts with wholesome goodness. Whether you're a seasoned athlete or just looking to embrace a healthier, plant-based lifestyle, this Brussels Sprout Soup is a delightful way to nourish your body. 

Brussel Sprouts: Diabetes-Friendly Nutritional Powerhouse

Brussel sprouts are a nutritional powerhouse, boasting an impressive profile of vitamins and minerals that can benefit overall health, and is perfect for those living with diabetes. These miniature cabbage-like vegetables are a fantastic addition to any diet.

First and foremost, Brussel sprouts are rich in dietary fiber, which plays a crucial role in helping regulate blood glucose levels. The fiber content in Brussel sprouts helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood glucose. Fiber also promotes a feeling of fullness, which can aid in weight management—a significant factor in diabetes management.

Regarding specific vitamins and minerals, Brussel sprouts are an excellent source of vitamin C, providing over 100% of the daily recommended intake in a single cup. Vitamin C is an antioxidant that helps protect cells from damage and assists in wound healing and immune system support.

Additionally, Brussel sprouts are packed with vitamin K, essential for blood clotting and bone health, and vitamin A, which supports eye health and immune function. They also contain a good amount of folate, which is essential for cell division and DNA synthesis.

Mineral-wise, Brussel sprouts are abundant in potassium, a mineral that helps regulate blood pressure, and manganese, which plays a role in bone health and metabolism.

Brussel sprouts have a low glycemic index (GI), typically ranking below 15, indicating minimal impact on blood glucose levels when consumed. Moreover, their glycemic load (GL) is also relatively low due to their low carbohydrate content. This makes Brussel sprouts an excellent choice for people with diabetes, as they are unlikely to cause significant spikes in blood glucose levels when incorporated into a balanced meal plan.

In conclusion, Brussel sprouts are a nutrient-dense food that can benefit individuals with diabetes. Their high fiber content, low GI, and low GL make them a diabetes-friendly vegetable choice. By adding Brussel sprouts to your diet, you can enjoy their delicious flavor while supporting stable blood glucose levels and reaping their numerous health benefits.

Leeks: The Fiber-Packed Superstars

Leeks are a flavorful addition to recipes and can be found year-round in your grocery store. 

  • Rich in Fiber: Leeks are a good source of dietary fiber, which is essential for maintaining steady blood glucose levels. Fiber helps slow down the absorption of carbohydrates, preventing rapid spikes in blood glucose.

  • Vitamins and Minerals: Leeks are packed with vitamins and minerals, including vitamin K, which is important for blood clotting and bone health, and vitamin A, supporting eye health and immune function. They also contain folate, a crucial nutrient for cell division and DNA synthesis.

  • Low in Carbohydrates: Leeks are relatively low in carbohydrates, making them a suitable choice for individuals with diabetes. Their low glycemic index and glycemic load mean they have a minimal impact on blood glucose levels when consumed.

  • Antioxidants: Leeks contain antioxidants like flavonoids and polyphenols, which help combat oxidative stress and reduce inflammation. This can be particularly beneficial for people with diabetes, as chronic inflammation is a common concern.

  • Prebiotic Properties: Leeks contain inulin, a type of soluble fiber that acts as a prebiotic, supporting the growth of beneficial gut bacteria. A healthy gut microbiome is increasingly recognized as essential for overall well-being and metabolic health.

In summary, leeks offer various nutritional benefits, including their low carbohydrate content, making them a diabetes-friendly vegetable. Their fiber, vitamins, minerals, and antioxidants contribute to a well-rounded, nutritious addition to your diet that can help maintain stable blood glucose levels while supporting overall health.

Sweet Potatoes: The Diabetes-Smart Superfood for Stable Blood Glucose

Sweet potatoes are a nutritional powerhouse, offering many health benefits for everyone, including those managing diabetes. These vibrant, orange-fleshed tubers are an excellent addition to your diet, and here's why:

  • Fiber and Blood Glucose Control: Sweet potatoes are rich in dietary fiber, which plays a crucial role in stabilizing blood glucose levels. The fiber content in sweet potatoes helps slow down the absorption of sugars in the bloodstream, preventing sudden spikes and crashes in blood glucose levels. This gradual release of glucose provides a steady source of energy, making sweet potatoes an ideal choice for individuals with diabetes.

  • Abundant in Vitamins: Sweet potatoes are brimming with essential vitamins, particularly vitamin A, in the form of beta-carotene. Vitamin A is crucial for maintaining healthy skin, eyes, and a robust immune system. Additionally, they contain vitamin C, an antioxidant that supports the body's defense against oxidative stress.

  • Minerals and Antioxidants: Sweet potatoes are a source of essential minerals like potassium, which helps regulate blood pressure, and manganese, which is important for bone health and metabolism. They also boast a range of antioxidants, including anthocyanins and polyphenols, which combat inflammation and oxidative damage—significant concerns for individuals with diabetes.

  • Low Glycemic Index: Despite their natural sweetness, sweet potatoes have a relatively low GI, meaning they have a minimal impact on blood glucose levels when consumed. This makes them a favorable choice for people looking to manage their diabetes effectively.

In summary, sweet potatoes are a nutrient-dense and diabetes-friendly food choice. Their fiber content, low GI, and wealth of vitamins and minerals make them an excellent addition to a balanced diet for individuals living with diabetes. You can enjoy their delicious taste by incorporating sweet potatoes into your meals while supporting stable blood glucose levels and overall health.

Brussel Sprout Soup

Beverly Verwey
Servings 2 people
Calories 406 kcal


  • 1 leek thinly sliced
  • 3 cloves garlic minced
  • 4 cups low-sodium vegetable broth plus 2 tbsp
  • 1 large potato cubed
  • 1 large sweet potato cubed
  • 1 large carrot cubed
  • 1 large celery stalk sliced
  • 3 cups Brussel sprouts ends cut off and halved
  • 1 medium green bell pepper diced
  • 1 tsp Dijon mustard
  • 1/2 tsp dried thyme
  • 1/4 tsp black pepper
  • 2 medium tomatoes chopped


  • Heat 2 tbsp of vegetable broth in a large pot and add leek and garlic. Sauté until the leek is soft.
  • Add potatoes, sweet potatoes, carrots, celery, Brussel sprouts and sauté for 5 minutes.
  • Add the green pepper, Dijon mustard, thyme, black pepper, and 4 cups of vegetable broth. Bring to a boil and reduce heat and simmer for 20 minutes.
  • For the last 5 minutes, add the tomatoes.
  • Adjust the spice to your liking.


Use red bell pepper instead of green.
Use canned tomatoes, drain liquid before putting into pot.


Calories: 406kcalCarbohydrates: 75.9gProtein: 12.1gFat: 1.4gSodium: 202.9mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.