White bean and kale soup, perfect for balancing blood sugar levels
During the holidays we tend to eat delicious foods that are higher in sugar, carbohydrates, etc. A great way to balance this out is to focus on foods that help to maintain steady blood sugar levels throughout the day. Here's a recipe perfect for doing so.
January 2, 2024 | Ashley Jerry, MS
Recipe from Culinary Hill, with modifications from nutritionist Ashley Jerry, MS.
This white bean and kale soup is a nourishing dish packed with the benefits of kale and creamy white beans recommended by nutritionist Ashley Jerry. During the holidays, we tend to eat delicious foods that are higher in sugar, carbohydrates, etc. A great way to balance this out is to focus on foods that help to maintain steady blood sugar levels throughout the day. Foods that help to balance blood sugar levels include oatmeal, beans, and other high fiber foods such as nuts, seeds, raspberries and apples.
This hearty soup is lightly seasoned with garlic and herbs, creating a delicious blend of flavors. Kale is known as a “superfood” because it is packed with properties that can help lower blood sugar levels, such as fiber and flavonoids antioxidants.
Beans are rich in magnesium, fiber, and protein, all that can also help lower blood sugar. Beans are also high in soluble fiber and resistant starch, which slows down digestions and helps against post-meal blood sugar spikes.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 carrots, sliced
- 2 celery stalks, diced
- 1 bunch kale, stems removed and leaves chopped
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- Salt and pepper to taste
Steps
- In a large pot, heat olive oil over medium heat. Add onions and garlic, sauté until fragrant.
- Add carrots and celery, and cook until slightly softened.
- Add kale and cook until wilted.
- Add white beans, vegetable broth, dried thyme, dried rosemary, salt, and pepper. Stir well.
- Bring the soup to a boil, then reduce heat and let it simmer for 15 minutes.
- Adjust seasoning according to taste.
- Serve hot, and enjoy this nourishing bowl of goodness!
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