Diabetes Self-Management Recipes

Our recipes are low in fat and sodium and list carbohydrate and other nutrition info so you can fit them into your diabetes meal plan.

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Quick white bean soup

Preparation time: 15 minutes
Cooking time: 25–30 minutes

1 cup dried white beans (such as navy, great northern, or cannellini), soaked overnight
1 tablespoon canola oil
1 large onion, chopped
3 stalks celery, chopped
Freshly ground pepper
4 cups vegetable stock or water
1/2 teaspoon dried sage
1 can (14 ounces) diced tomatoes
1–2 cups chopped fresh spinach
Salt to taste
Freshly grated Parmesan cheese (optional)
Basil pesto (optional)

Drain beans. Heat canola oil in pressure cooker and add drained beans, onion, celery, and a few grinds of fresh pepper. Sauté vegetables and beans for about 5 minutes, until fragrant. Add stock or water and sage. Secure lid and bring to high pressure. Cook for 20 minutes. Turn off heat and allow for natural pressure release. Open lid and add tomatoes and spinach. Simmer until spinach is cooked. Add salt and more fresh ground pepper to taste. Garnish with freshly grated Parmesan cheese or a dollop of basil pesto.

Nutrition Facts

Per Serving:
  Calories: 162
  Carbohydrate: 28 g
  Protein: 9 g
  Fat: 3 g
  Saturated fat: 1 g
  Cholesterol: 0 mg
  Sodium: 230 mg
  Fiber: 9 g
 
Exchanges per serving: 1 1/2 starch, 1 vegetable
Carbohydrate choices: 2

 

  

2011-05-06

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