Diabetic-Friendly Tuscan White Bean Soup
(Inspired by classic soups from Tuscany)
✅ Why This Version Works
- Beans provide fiber + protein (slower glucose rise)
- Added greens lower overall carb load per serving
- No cream or flour thickeners
- Olive oil for heart-healthy fats
📝 Ingredients (Serves 6)
- 1 tbsp olive oil
- 1 small onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 cans (15 oz each) cannellini beans, drained & rinsed
- 4 cups low-sodium chicken or vegetable broth
- 1 can (14 oz) no-salt diced tomatoes
- 1 tsp dried rosemary
- 1 tsp dried thyme
- 2 cups chopped kale or spinach
- Salt & pepper to taste
- Optional: red pepper flakes
👩🍳 Directions
- Heat olive oil in a large pot over medium heat.
- Sauté onion, carrots, and celery for 5–7 minutes.
- Add garlic; cook 30 seconds.
- Stir in beans, broth, tomatoes, and herbs.
- Simmer 15–20 minutes.
- Lightly mash some beans (about ½ cup) to thicken naturally.
- Add kale/spinach and cook 5 more minutes.
📊 Approximate Nutrition (Per Serving)
- Calories: 180–220
- Carbohydrates: 22–25g
- Fiber: 7–9g
- Protein: 8–10g
- Net carbs: ~15–17g
💡 The fiber in white beans helps slow glucose absorption.
🔎 Portion Tips for Blood Sugar Control
- Stick to 1–1½ cups per serving
- Pair with:
- A small side salad
- Grilled chicken or turkey sausage (adds protein balance)
- Avoid dipping with white baguette
🥬 Want It Lower Carb?
- Use 1 can beans instead of 2
- Add diced zucchini or cauliflower for volume
- Stir in shredded chicken for extra protein
