Nutrient-Rich Tomato Soup with Beans & Greens

Introduction:

Transform ordinary canned tomato soup into a hearty and wholesome meal in just 10 minutes! Garlicky kale and creamy white beans add depth and nutritional value to this quick and satisfying lunch or dinner option. This recipe is designed to be diabetes-friendly, emphasizing low-sodium choices and incorporating nutrient-rich ingredients.

Ingredients:

• 2 (14 ounce) cans low-sodium hearty-style tomato soup
• 1 tablespoon olive oil
• 3 cups chopped kale
• 1 teaspoon minced garlic
• ⅛ teaspoon crushed red pepper (Optional)
• 1 (14 ounce) can no-salt-added cannellini beans, rinsed
• ¼ cup grated Parmesan cheese

Directions:

1. Heat the tomato soup in a medium saucepan according to package directions; simmer over low heat while preparing the kale.
2. In a large skillet over medium heat, heat olive oil. Add kale and cook, stirring, until wilted, approximately 1 to 2 minutes. Stir in minced garlic and crushed red pepper (if using), cooking for an additional 30 seconds. Combine the sautéed greens and beans into the soup, simmering until the beans are heated through, around 2 to 3 minutes.
3. Divide the soup evenly among 4 bowls. Serve each portion topped with a sprinkle of Parmesan.

Diabetes-Friendly Features:

• Low-Sodium Soup: Choose a low- or reduced-sodium tomato soup with no more than 450 mg sodium per serving, supporting heart health.
• Leafy Greens: Kale adds essential vitamins and fiber without significantly affecting blood sugar levels.
• Beans for Sustained Energy: Cannellini beans provide a protein and fiber boost, promoting stable blood sugar.
• Healthy Fats: Olive oil contributes healthy monounsaturated fats, beneficial for cardiovascular health.
• Moderate Parmesan Topping: A modest amount of Parmesan adds flavor without excess salt, complementing the dish.