White Bean and Kale Soup

Hearty Italian white bean soup with kale — filling, fiber-rich, and blood-pressure friendly.

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Nutrition (per serving)

Why this fits a diabetes-friendly diet

At 28g of carbs per serving, it's worth pairing with protein or fat and watching portion size to keep the resulting blood sugar rise gradual, and its estimated glycemic index of ~30 means the carbs it does have tend to digest slowly rather than spiking blood sugar fast, and 7g of fiber per serving adds the same slowing effect.

• 1/2 cup white beans
• 2 cup kale
• 2 cup low-sodium vegetable broth
• 1/4 cup onion
• 3 clove garlic
• 1/2 cup carrots
• 1/2 cup diced tomatoes
• 1/2 tsp rosemary
• 1 tsp olive oil
• 1/4 tsp black pepper

Instructions

1. Sauté onion and carrots in olive oil 4 minutes.
2. Add garlic and rosemary; cook 1 minute.
3. Add broth, tomatoes, and white beans; simmer 15 minutes.
4. Stir in kale and cook 5 minutes until wilted.
5. Season with black pepper and serve.