Creamy White Bean Soup

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published February 25, 2023

A healthy version of creamy bean soup. Yum! Just like what your Mom served you when you were young. Warm and satisfy yourself on those cold days but keep in mind it is good any day of the year.

This hearty and comforting soup is a healthy version of the classic creamy bean soup that you may have enjoyed when you were young. Perfect for those chilly days when you need something warm to satisfy your cravings, this soup is also a great option to enjoy any time of the year. Best of all, it's diabetes-friendly, so you can indulge without worry!

Power Up Your Plate or Bowl: The Nutritional Benefits of Cannellini Beans

Cannellini beans are a variety of white kidney beans that are widely used in Mediterranean and Italian cuisine. These legumes are packed with nutrients and can offer several health benefits. Cannellini beans are an excellent source of dietary fiber, protein, iron, folate, and manganese. They are also low in fat and calories, making them a perfect addition to a balanced diet.

For people with diabetes, cannellini beans can help regulate blood sugar levels due to their high fiber content, which slows down the absorption of sugar in the bloodstream. They are also low on the glycemic index, meaning they don't cause a rapid spike in blood sugar levels.

Cannellini beans are also great for individuals with high blood pressure, heart disease, or high cholesterol. The fiber and potassium content of these (and most other) beans can help lower blood pressure levels and reduce the risk of heart disease. The magnesium present in cannellini beans can help improve blood flow, reduce inflammation, and improve overall heart health.

In conclusion, 

Cannellini beans are a nutritious and healthy addition to any diet, especially for people with diabetes, high blood pressure, heart disease, or high cholesterol. Incorporating them into your meals can provide several health benefits, including improved digestion, blood sugar regulation, and heart health.

Carrots: The Vegetable That Packs a Nutritional Punch

Carrots are a root vegetable that are widely available and highly nutritious. They are a good source of vitamins, minerals, and antioxidants, making them an excellent addition to any diet. Carrots are high in vitamin A, vitamin C, potassium, and dietary fiber. These nutrients can provide several health benefits, such as boosting the immune system, improving digestion, and promoting healthy skin.

For people with diabetes, carrots can be consumed in moderation as part of a balanced diet. While carrots do contain natural sugars, they are low on the glycemic index, meaning they don't cause a rapid spike in blood sugar levels. The high fiber content of carrots can also help regulate blood sugar levels and promote healthy digestion.

Carrots are also beneficial for individuals with high blood pressure, heart disease, or high cholesterol. The potassium present in carrots can help lower blood pressure levels, while the antioxidants can reduce inflammation and improve heart health. Additionally, the soluble fiber in carrots can help reduce the absorption of cholesterol and promote healthy cholesterol levels.

In conclusion, carrots are a highly nutritious vegetable that can provide several health benefits, making them a great addition to any diet. People with diabetes, high blood pressure, heart disease, or high cholesterol can consume carrots in moderation as part of a balanced diet to promote overall health and well-being.

Nature's Multivitamin: Why Celery is Essential for a Healthy Diet

Celery is a low-calorie vegetable that is packed with essential nutrients, including fiber, vitamins, and minerals. It is an excellent source of vitamin K, which is essential for maintaining healthy bones and promoting proper blood clotting. 

Celery is also high in antioxidants, such as flavonoids and polyphenols, which can help reduce inflammation and protect against various diseases. Additionally, the high fiber content of celery can aid in digestion, reduce inflammation, and promote cardiovascular health. With its impressive nutrient profile and various health benefits, celery is a great addition to any healthy diet.

Creamy White Bean Soup

Beverly Verwey
Servings 4 people
Calories 451 kcal


  • 1 large onion diced (about 1 1/2 cup)
  • 1 medium carrot diced
  • 1 stalk celery minced
  • 4 cloves garlic minced
  • 1/4 cup tomato paste
  • 1/4 tsp black pepper
  • 1/4 tsp dried thyme
  • 1/4 tsp dried crushed rosemary
  • 1/8 tsp red pepper flakes
  • 10 cups cooked cannellini beans 3 cans, drained and rinsed
  • 4 cups low-sodium vegetable broth


  • In a large pot, heat ¼ cup of vegetable broth and add the onions, carrot and celery. Cook, stirring frequently for 8 to 10 minutes or until the onion is soft. Add the garlic and cook, stirring constantly, for 1 minute.
  • Add tomato paste, pepper. Mix and cook for 7 to 8 minutes or until vegetables are soft.
  • Add the thyme, rosemary and red pepper flakes. Mix thoroughly.
  • Slowly pour in the vegetable broth while scraping the bottom of the pan to release any browned bits. Add the beans and stir. Bring to a boil and then reduce heat until soup is gently simmering. Simmer, uncovered, for 10 to 15 minutes.
  • With a hand held blender blend the soup so that some of the ingredients are blended smooth. The soup should be creamy with nice chunks. Serve immediately.


Calories: 451kcalCarbohydrates: 63.4gProtein: 29.3gFat: 1.2gSodium: 62.3mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.