Better blood sugar management begins with understanding how to balance your plate so that you get adequate amounts of protein, fiber and fat. This soup is a perfect example of balance. Try it and let us know what you think!

Looking for more Diabetes-friendly recipes? Check out our recipe archive here!

White Bean, Tomato, and Kale Soup
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Cook Time 30 min
Servings
servings
Ingredients
Veggies
  • 1 medium yellow onion chopped
  • 1 tablespoon minced garlic about 4 cloves
  • 1 can low sodium diced tomatoes 15-ounces
  • 4 cups baby kale
Wholesome Carbs
  • 1 can white beans drained and rinsed, 15-ounces, Navy
  • 4 small apples
Healthy Fats
  • 4 servings peanut butter 2 Tablespoons each
  • 2 teaspoons oil
Seasonings
  • 3 cups low-sodium broth chicken or vegetable
  • 1 teaspoon dried Italian seasoning
  • 1-2 teaspoons Worcestershire sauce
  • Optional garnish: parsley
  • 3 cups low-sodium broth chicken or vegetable
  • 1 teaspoon dried Italian seasoning
  • 1-2 teaspoons Worcestershire sauce
  • Optional garnish: parsley
Cook Time 30 min
Servings
servings
Ingredients
Veggies
  • 1 medium yellow onion chopped
  • 1 tablespoon minced garlic about 4 cloves
  • 1 can low sodium diced tomatoes 15-ounces
  • 4 cups baby kale
Wholesome Carbs
  • 1 can white beans drained and rinsed, 15-ounces, Navy
  • 4 small apples
Healthy Fats
  • 4 servings peanut butter 2 Tablespoons each
  • 2 teaspoons oil
Seasonings
  • 3 cups low-sodium broth chicken or vegetable
  • 1 teaspoon dried Italian seasoning
  • 1-2 teaspoons Worcestershire sauce
  • Optional garnish: parsley
  • 3 cups low-sodium broth chicken or vegetable
  • 1 teaspoon dried Italian seasoning
  • 1-2 teaspoons Worcestershire sauce
  • Optional garnish: parsley
Print Recipe
Add to Shopping List
Recipe has been added to your Shopping List
Instructions
  1. In a medium stockpot, heat oil over medium-high heat. Sauté onion until soft, about 2-3 minutes. Add garlic and sauté for 30 seconds. Add entire can of tomatoes, kale, beans, broth, Italian seasoning, and Worcestershire, bring to a low boil. Reduce heat and simmer 10-15 minutes.
  2. Portion soup into 1 ½ cup servings. Serve each with 1 apple and 2 tablespoons peanut butter on the side.
Recipe Notes

Recipe by Lindsey McCoy.

Lindsey provides free LIVE cooking classes every Tuesday and Thursday at 12:30 pm EST! Her classes focus on nutrition for diabetes and each week she shows you how to make super quick lunches for one that will help you manage your blood sugars.

Sign up to get her weekly class schedule: https://tinyurl.com/ycc8hwvr