White Bean and Kale Soup

A Tuscan-style white bean soup with kale — one of the best combinations for blood sugar stability.

Ingredients

• 2 cans (15 oz each) cannellini beans, rinsed
• 4 cups low-sodium chicken or vegetable broth
• 3 cups kale, stems removed, roughly chopped
• 1 can (14 oz) diced tomatoes
• 1 medium onion, diced
• 4 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp Italian seasoning
• 1/2 tsp red pepper flakes
• Salt and pepper
• Parmesan rind (optional)
• Grated Parmesan for serving

Directions

1. Heat olive oil in a large pot over medium heat. Sauté onion 4-5 minutes.
2. Add garlic, Italian seasoning, and red pepper flakes. Cook 1 minute.
3. Mash about 1/3 of a can of beans with a fork to naturally thicken the soup.
4. Add all beans, broth, tomatoes, and Parmesan rind if using. Bring to a boil.
5. Reduce heat and simmer 15 minutes. Add kale and cook 5 more minutes.
6. Remove Parmesan rind. Season with salt and pepper. Serve with grated Parmesan.

Notes

The soluble fiber in white beans combined with the magnesium in kale creates an exceptional blood sugar stabilizing combination.