Makes: 8 cups

White Bean Soup

Makes: 8 cups


1 cup sliced leeks (halved lengthwise and rinsed well)
1 cup chopped celery heart and leaves
2 garlic cloves, minced
2 teaspoons olive oil

1 cup diced carrot
1 cup diced potato
1 (14 ounce) can of Italian-spiced diced tomatoes, with juice, puréed
4 cups water
1 tablespoon chicken bouillon powder
1/2 teaspoon hot pepper sauce
1/2 teaspoon celery seed
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper

1/2 teaspoon dried sweet basil (optional)
1/4 teaspoon fennel seed, crushed (optional)
1 (19 ounce) can of white kidney beans, drained and rinsed
1 cup shredded fresh spinach leaves, packed
1 tablespoon finely chopped fresh parsley (or 1 teaspoon flakes)


Sauté first 3 ingredients in olive oil in large uncovered pot or Dutch oven until softened.

Add next 9 ingredients. Bring to a boil. Reduce heat. Simmer, partially covered, for 10 to 15 minutes until carrot and potato are tender.

Stir in remaining 5 ingredients. Cover. Simmer for 5 minutes until spinach is softened.

1 cup: 104 Calories; 1.7 g Total Fat (0.3 g Sat., 0.2 mg Cholesterol); 655 mg Sodium; 5 g Protein; 19 g Carbohydrate; 2 g Dietary Fibre

1 1/2 Vegetables

Reprinted from Diabetic Cooking © Company's Coming Publishing Limited
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