Diabetic Cooking

Quick White Bean Soup

Preparation time: 15 minutes. Soaking time: Overnight. 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.

Yield: 6 cups.

Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 162 calories, Carbohydrates: 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.

This recipe was developed by Rita Carey, a dietitian and diabetes educator at Yavapai Regional Medical Center in Prescott, Arizona. It is taken from the article “Prepare Whole Foods Fast! Using a Pressure Cooker.”