Making Carbs Count, Carbohydrate counting for diabetes, Desang diabetes magazine

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making carbs count

Nutrition Per serving*

Calories: 295kcal

Carbohydrates: 52g

Protein: 17g

Fat: 3g

Sodium: 415mg

Fibre: 12g

Sugar: 3g

White Bean Soup, serves six

Ingredients

• 1 large onion chopped

• 2 garlic cloves minced

• 2-3 large carrots chopped

• 2-3 celery stalks chopped

• 1.5 litres of vegetable broth

• 1 teaspoon dried thyme

• ½ teaspoon oregano

• 1 teaspoon salt

• ½ teaspoon black pepper

• x3 400g canned white beans drained and rinsed*

• 2 cups baby spinach

• Fresh parsley finely chopped, for serving

• Grated parmesan cheese for serving

Method

1. In a large pot or saucepan, heat olive oil over a

medium heat. Add onions and cook until translucent,

about 3-5 minutes. Add the garlic, carrots, celery,

thyme, oregano, salt and pepper, and cook for an

additional 2-3 minutes.

2. Add vegetable broth and beans, bring to a boil, reduce

heat and simmer for 15 minutes to combine all of the

flavours.

3. Stir in the spinach and continue to simmer until the

spinach wilts, about 2 minutes

4. Remove from heat, sprinkle fresh parsley and grated

parmesan cheese, if desired, and serve immediately.

Based on a recipe by Feel Good Foodie

* Use fewer beans to lower the carb count per serving,

use carb count on the tin.