Tuscan White Bean Soup

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

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, carrots, and celery for 5–7 minutes.
3. Add garlic; cook 30 seconds.
4. Stir in beans, broth, tomatoes, and herbs.
5. Simmer 15–20 minutes.
6. Lightly mash some beans (about ½ cup) to thicken naturally.
7. 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