Hearty White Bean and Vegetable Soup
A nourishing low-glycemic soup packed with fiber-rich white beans, colorful vegetables, and aromatic herbs that keeps blood sugar stable for hours.
This comforting white bean soup is a nutritional powerhouse designed to support healthy blood sugar levels throughout the day. White beans are an excellent low-glycemic ingredient with a GI of just 35, thanks to their high fiber and resistant starch content that slows glucose absorption. Combined with non-starchy vegetables like celery, carrots, and leafy greens, this soup provides sustained energy without the blood sugar spike.
The recipe features a Mediterranean-inspired blend of aromatic herbs—fresh thyme, rosemary, and garlic—that not only enhance flavor but also contribute anti-inflammatory compounds beneficial for metabolic health. The addition of dark leafy greens adds extra fiber and magnesium, a mineral that plays a crucial role in insulin sensitivity. A splash of lemon juice at the end brightens the flavors while providing vitamin C that may help moderate post-meal glucose response.
The exceptionally low glycemic impact (GI 19, GL 6.1 per 1.5 cup serving) is achieved through careful ingredient proportioning and preparation. While carrots have a moderate GI of 35-40, they comprise only 10% of the total recipe volume and are cooked in a fiber-rich matrix with beans and vegetables that significantly blunts their glucose response. The small amount of tomato paste (just 0.6 teaspoons per serving) adds depth without meaningful sugar content. The dominant ingredients—white beans, celery, leafy greens, and broth—all have minimal glycemic impact, resulting in the soup's remarkably low overall GI rating.
For optimal blood sugar management, enjoy this soup as part of a balanced meal. Start with the vegetables and beans first, which creates a fiber barrier in your digestive system that slows carbohydrate absorption. The healthy fats from olive oil further reduce the glycemic impact. This soup is perfect for meal prep—the flavors deepen over time, and having it ready means you always have a blood-sugar-friendly option available. An added benefit: cooling and reheating the soup increases resistant starch content in the beans, further lowering the glycemic response. Pair with a small portion of whole grain bread or enjoy on its own for a satisfying, diabetes-friendly meal.
Blodsukkereffekt
Minimal blood sugar impact expected due to the very low glycemic load (6.1) and low GI (19). The high fiber content from white beans and vegetables will promote steady, sustained energy for 3-4 hours without significant spikes.
Blodsukkertips
- ✓ Add a source of protein like grilled chicken or a hard-boiled egg to further slow digestion and stabilize blood sugar
- ✓ Eat the soup slowly over 15-20 minutes to allow satiety signals to register and prevent overconsumption
- ✓ Pair with a small portion of healthy fats like avocado slices or a sprinkle of seeds to enhance nutrient absorption and extend fullness
🥗 Ingredienser
- 2 tbsp extra-virgin olive oil
- 0.5 pcs medium yellow onion, chopped
- 2 pcs medium carrots, chopped
- 2 pcs celery ribs, chopped
- 0.5 tsp sea salt
- 0.25 tsp freshly ground black pepper
- 1 tbsp tomato paste
- 3 pcs garlic cloves, grated
- 1 tbsp fresh thyme leaves
- 1 tsp fresh rosemary leaves, chopped
- 0.25 tsp red pepper flakes
- 4 cup low-sodium vegetable broth
- 3 cup cooked cannellini beans, drained and rinsed
- 2 cup chopped kale leaves or fresh spinach
- 1 tbsp fresh lemon juice
- 2 tbsp grated Parmesan cheese, optional
- 2 tbsp extra-virgin olive oil
- 0.5 pcs medium yellow onion, chopped
- 2 pcs medium carrots, chopped
- 2 pcs celery ribs, chopped
- 0.5 tsp sea salt
- 0.25 tsp freshly ground black pepper
- 1 tbsp tomato paste
- 3 pcs garlic cloves, grated
- 1 tbsp fresh thyme leaves
- 1 tsp fresh rosemary leaves, chopped
- 0.25 tsp red pepper flakes
- 4 cup low-sodium vegetable broth
- 3 cup cooked cannellini beans, drained and rinsed
- 2 cup chopped kale leaves or fresh spinach
- 1 tbsp fresh lemon juice
- 2 tbsp grated Parmesan cheese, optional
👨🍳 Instruksjoner
- 1
Place a large Dutch oven or heavy-bottomed pot over medium heat and add the extra-virgin olive oil. Allow it to warm for about 30 seconds until it shimmers.
- 2
Add the chopped onion, carrots, and celery to the pot along with the sea salt and several grinds of black pepper. Sauté the vegetables, stirring frequently, for 6 to 8 minutes until they become tender and the onion turns translucent.
- 3
Create a space in the center of the pot and add the tomato paste. Cook it for about 1 minute, stirring constantly, to caramelize and deepen its flavor. Then stir in the grated garlic, fresh thyme, chopped rosemary, and red pepper flakes. Cook for another 30 seconds until fragrant.
- 4
Pour in the vegetable broth and add the cannellini beans to the pot. Stir everything together to combine well. Increase the heat to bring the soup to a gentle boil, then reduce to a simmer.
- 5
Allow the soup to simmer uncovered for 20 minutes, stirring occasionally. This allows the flavors to meld together and the broth to develop a richer taste. The beans will become creamier and some may break down slightly, naturally thickening the soup.
- 6
Add the chopped kale or spinach to the pot and stir it into the hot soup. Cook for 2 to 3 minutes until the greens are wilted and tender but still vibrant in color.
- 7
Remove the pot from heat and stir in the fresh lemon juice. Taste the soup and adjust the seasoning with additional salt and pepper as needed. The lemon juice should brighten all the flavors.
- 8
Ladle the soup into bowls and top with a sprinkle of grated Parmesan cheese if desired. For optimal blood sugar management, eat the vegetables and beans first before any bread. Store leftovers in an airtight container in the refrigerator for up to 5 days—the flavor improves with time, and cooling then reheating increases resistant starch content for even better blood sugar control.
📊 Ernæring per porsjon
| Per porsjon | Hele retten | |
|---|---|---|
| Kalorier | 545 | 2727 |
| Karbohydrater | 63g | 316g |
| Sukker | 9g | 45g |
| Naturlig sukker | 9g | 45g |
| Protein | 19g | 96g |
| Fett | 31g | 153g |
| Mettet fett | 11g | 54g |
| Umettet fett | 20g | 100g |
| Fiber | 22g | 111g |
| Løselig fiber | 7g | 34g |
| Uløselig fiber | 16g | 78g |
| Natrium | 8060mg | 40299mg |
Forutsagt glukoserespons
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Estimert modell — individuelle reaksjoner varierer. Ikke medisinsk råd.
🔄 Lavere GI-alternativer
Black soybeans have a significantly lower glycemic index (around 15) compared to cannellini beans (GI ~31), while edamame and lupini beans also rank lower on the glycemic scale, resulting in a more gradual blood sugar response
Carrots have a moderate glycemic index (35-92 depending on cooking), while zucchini, green beans, and cauliflower have much lower GI values (under 15), minimizing blood sugar impact while maintaining soup texture
Fresh tomatoes and roasted peppers have lower glycemic loads than concentrated tomato paste due to higher water content and fiber, creating a gentler blood sugar curve while still providing rich flavor
Commercial vegetable broths sometimes contain hidden sugars or maltodextrin that can spike blood sugar; bone broth and pure mushroom broth contain virtually no carbohydrates, keeping glycemic load minimal
🔬 Vitenskapen bak denne oppskriften
This hearty white bean and vegetable soup is a blood sugar champion, with an impressively low glycemic index of 19 and a glycemic load of just 6.1 per serving. The secret lies in how its ingredients work together to slow down glucose absorption. White beans are the star player here—they're packed with soluble fiber and resistant starch, which form a gel-like substance in your digestive system that literally slows the release of sugar into your bloodstream. This fiber also feeds beneficial gut bacteria, which produce compounds that improve insulin sensitivity. The beans' protein content further helps stabilize blood sugar by slowing digestion and promoting satiety, meaning you'll feel fuller longer without the energy crash that comes from high-glycemic meals.
The vegetable base of onions, carrots, and celery adds another layer of blood sugar protection. While carrots contain natural sugars, they're bound up in a fiber matrix that prevents rapid absorption. Celery is almost entirely fiber and water, adding bulk without impacting glucose. The olive oil is crucial too—its healthy fats slow gastric emptying, which means food moves more gradually from your stomach to your intestines, resulting in a gentler, more sustained release of energy rather than a sharp spike.
To maximize this soup's benefits, enjoy it as a first course before higher-carb foods, or pair it with a slice of whole-grain bread and a source of lean protein. The combination creates an even more gradual glucose response. A 10-minute walk after eating can help your muscles absorb glucose more efficiently, further smoothing out any blood sugar curve. This is comfort food that truly comforts your metabolism.