Soup is generally a favorite of all age groups. Children enjoy it while the ones who are suffering from diabetes find a way to have a delicious meal through soup. Soups are tasty as well as very healthy. Limited use of oil makes it good for maintaining cholesterol. So here is a recipe for diabetic friendly delicious bean soup with a touch of kale.

Ingredients:

  • 1 tbsp Canola oil or olive oil
  • 8 Garlic cloves minced or crushed.
  • 1 medium sized Yellow onion, finely chopped.
  • 4 cups raw kale, finely chopped.
  • 2 cups vegetable broth or if you are non-vegetarian then chicken.
  • 1 cup white beans.
  • 4 medium-sized tomatoes chopped.
  • 2 tbsp dried Italian herb.
  • 1 tsp pepper
  • 1 tsp salt
  • 2 cups parsley, chopped.

{ Also Read: How to Make Healthy Almond Til Chikki Recipe }

Method of preparation:

  1. Take a large pot and preheat.
  2. Put 2 spoons of olive oil and heat.
  3. Add finely chopped garlic to the olive oil.
  4. Now add chopped onion in it.
  5. Cook until it is soft.
  6. Now add kale to the mixture and stir it.
  7. Wait until it is wilted.
  8. Now add vegetable broth or chicken and beans as per your choice.
  9. Beans 2 cups should be added to this now.
  10. Put chopped tomatoes, salt, and pepper according to your taste.
  11. Put the Italian herb in the mixture and let it cook for fifteen minutes.

Your soup is ready.

Nutrients:

  • Beans are rich in calcium, potassium, vitamin B, fiber and are low in fat.
  • Chicken add up to the vitamins B 6 and mineral known as selenium in your body.

Health Benefits of Bean soup:

  • Beans have photo chemicals that help in p the invention of health disease.
  • B6 in chicken helps avoid heart disease.
  • This soup is low in fat and cholesterol due to soluble fibers in beans and is a healthy and tasty recipe.

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