Tomato Soup With Beans Diabetic-Friendly Recipe Guide

1. Introduction

Discover a delightful new take on a classic comfort food with this tomato soup with beans recipe that’s diabetic-friendly. Easy to make and packed with heart-healthy ingredients, this soup tastes wonderful on its own or served with a side of whole grain bread or salad.

Following an appropriate meal plan is essential for people with diabetes, as it helps control blood glucose levels and maintain a healthy weight. Meal planning involves determining what, when, and how much food to consume. It’s essential to plan meals that are well-balanced and include food from all food groups to ensure adequate nutrient intake.

Since diabetes is associated with a higher risk of heart disease and stroke, diabetics should take special care to protect their hearts and blood vessels. Heart-healthy foods, such as tomatoes, beans, fish, nuts, and whole grains, should be included in a diabetic meal plan.

Tomatoes are low in calories and an excellent source of vitamin C, folate, potassium, and fiber. Because of their heart-healthy nutrients such as lycopene, folate, potassium, and vitamin C, tomatoes may also lower the risk of heart disease. Beans are low in calories, cholesterol-free, high in fiber, and rich in vitamins and minerals.

Because of their cholesterol-lowering effects and heart-healthy nutrients such as fiber, potassium, magnesium, folate, and antioxidants, beans can help lower the risk of heart disease and stroke. Fish is also an integral part of a heart-healthy diet. Oily fish is high in omega-3 fatty acids, which protect against heart disease and stroke. Omega-3 fatty acids may also benefit other parts of the body, such as the eyes, joints, and brain.

2. Understanding Diabetes-Friendly Diet

Eating healthily is an important component of living with diabetes. It helps keep blood sugar level stable and lowers the risk of developing serious complications like heart disease, nerve damage, eye problems, kidney disease, and foot problems. It is essential to eat the right type of foods in moderation at the right time to manage diabetes effectively.

A healthy diet includes a variety of foods such as fruits, vegetables, whole grain foods, legumes (beans and pulses), healthy fats, and lean meats 1. It is necessary to avoid foods high in sugars, fats, and salt. It is also essential to limit the intake of alcohol, sugary sodas, sweetened fruit juices, and other high-caloric sweeteners in food.

2.1. Key Principles

Diabetes-Friendly Diet Principles     A diabetes-friendly diet focuses on providing meals that help manage blood sugar and insulin levels. With careful meal planning, individuals with diabetes can enjoy delicious meals while meeting their dietary needs.     The carbohydrate content of foods is vital in blood sugar management. Carbohydrates turn into glucose (sugar) in the bloodstream, increasing blood sugar levels.

In diabetes, the body struggles to regulate glucose effectively. Food portion size is another important factor; excess glucose can lead to elevated blood sugars. To counteract this, the pancreas produces insulin—the body’s blood sugar is lower. Diabetes develops when the pancreas cannot produce insulin (type 1) or when the body becomes resistant to it (type 2) 1.

With this knowledge, meals with low carbohydrate values and low glycemic index (GI) foods, which digest slowly, can help keep blood sugar values stable (less than a 10-point rise), which is recommended to be less than 140-160 about 1.5 hours post a meal. Some foods that meet these criteria are vegetables (except potatoes), nuts, seeds, and beans and legumes. Eating healthy fat proteins like nut butter chicken, fish, or eggs also helps keep blood sugar stable. Meals should also include non-starchy vegetables and healthy fat protein.

3. Health Benefits of Tomato Soup with Beans

Tomato soup with beans is a warm, hearty dish ideal for cold weather. More than just comfort food, this meal is packed with nutrients that can help regulate blood sugar levels, promote heart health, and improve digestion. This article will explore how tomato soup with beans can benefit people with diabetes.

Tomato soup with beans has a low glycaemic load, making it an ideal dish for those trying to control their blood sugar. Foods with a low glycaemic load are digested and absorbed slowly, resulting in a gradual rise in blood sugar levels. A study found that soup intake significantly reduced blood glucose levels and insulin responses.

Tomato soup with beans is an excellent source of dietary fibre, which promotes gut health by preventing constipation, diverticulitis, and irritable bowel syndrome. One cup of tomato soup with beans contains about 7 grammes of fibre, which is roughly 25% of the recommended daily value. A high-fibre diet has also been associated with a lower risk of developing diabetes and obesity.

Tomato soup with beans is high in antioxidants, vitamins, and minerals that promote heart health. Tomatoes are a rich source of lycopene, an antioxidant known for its ability to lower cholesterol levels. Soluble fibre from beans also helps lower cholesterol levels and reduce the risk of heart disease.

Tomatoes are an excellent source of vitamins C and E, both of which are antioxidants that protect the heart and blood vessels. Beans contain magnesium, which regulates blood pressure and prevents hypertension, and potassium, which relaxes blood vessels and improves heart function.

Tomato soup with beans is a good source of potassium and sodium, two minerals that regulate blood pressure. A high intake of potassium is associated with lower blood pressure, while a high intake of sodium is associated with higher blood pressure. Beans are also rich in vitamins B1 and folate, which are essential for maintaining normal blood pressure levels.

4. Ingredients and Equipment

When embarking on the journey of creating a delightful diabetic-friendly tomato soup with beans, understanding the ingredients and the required equipment is crucial. The selection of ingredients not only ensures the success of the recipe but also contributes to the nutritional value and flavour that make this dish a comforting meal.

The essential ingredients for the tomato soup are: two cans of chopped tomatoes (14.5 oz each) bring a vibrant flavour to the dish. They are epically picked at their ripest and canned while still at peak flavour to capture the freshest taste. A good-quality vegetable soup base (7 oz or 14 oz) is important to add flavour, particularly for vegetarian soups.

Canned cannellini beans (14.5 oz each) are low in calories, provide fibre, protein, and other nutrients beneficial for your heart, and help you maintain a steady glucose level. One medium onion (about 6 oz) adds sweetness to the soup without adding calories or carbs, while one medium carrot (about 2 oz) complements the onion with a unique kind of sweetness. Fresh garlic (3 cloves) adds unparalleled flavour and natural heat to the soup.

For seasoning, three bay leaves can be added whole, while dried oregano (1/4 tsp) and thyme (1/4 tsp) paired with tomato are classic flavour enhancers. Finally, hass avocado can be diced and served over the soup to add silken texture, healthy fat, and make it more filling. To taste, salt and ground black pepper can be added as desired.

To prepare the tomato soup, the following equipment is needed:. The stove used for heating and cooking, either propane or electric, can also be an induction cooktop. A large saucepan with a lid (3-4 quarts) allows for simmering the soup while keeping it covered. A broiler can also be used to cook portions of the soup at once.

A blender (traditional or immersion) is needed to puree half of the soup to make it creamy. Kitchen knives will need to be used for cutting both the onion and carrot, as well as for mincing garlic. Measuring cups and spoons assist with recipe accuracy, ensuring the correct amount of ingredients are included. For serving the soup, bowls can be used along with a ladle, spoon, and additional toppings if desired. Finally, a large plastic cutting board provides a surface for prepping vegetables and making modifications.

5. Step-by-Step Recipe Instructions

Eating healthy is a very important part of managing diabetes. This guide provides a step-by-step recipe for Tomato Soup with Beans, a diabetic-friendly dish that is simple to prepare and has delicious, well-balanced flavors. This recipe is beneficial for those who want a nutritious and satisfying meal.

Preparation of Tomato Soup with Beans – Before cooking, assemble all necessary ingredients. These include items like canned tomatoes and beans for flavour and protein, and vegetables such as carrots, onions, celery, garlic, and red peppers for extra nutrients. Good oils like olive oil will be needed for their antioxidant properties, as well as salt, pepper, Italian seasoning (for basil and oregano flavours), and cheese for topping.

Acquiring the necessary tools for cooking is also important, like a can opener, soup pot or saucepan with a lid for cooking, a cutting board, and knife for chopping the vegetables, spoons for mixing and serving, and a blender to puree the mixture.

Cooking Process of Tomato Soup with Beans – To begin cooking the soup, heat olive oil in a large soup pot or saucepan over medium-high heat. Once the oil is hot, add the onions and cook for 3 minutes, stirring often. Next, add the carrots, red pepper, and celery, continuing to stir until soft for approximately 5 minutes.

Finally, stir in the garlic, tomatoes, beans, Italian seasoning, salt, and pepper. Reduce the heat and let the soup simmer covered for 10 minutes, stirring occasionally to prevent burning. Next, use an immersion blender to puree the soup until smooth. Serve hot with toppings of grated or shredded cheese and fresh basil, if available.

5.1. Preparation

Gather all the ingredients. This includes: canned or fresh tomatoes, fresh or canned beans (black, pinto, or white work well), fresh onions and garlic, vegetable broth, olive oil, salt, black pepper, and any optional herbs and spices (oregano, thyme, basil, and cayenne).

Wash and chop vegetables. If using fresh ingredients, wash and roughly chop the tomatoes, onions, and garlic. If using canned beans, rinse them in water for 30 seconds.

Measure spices and liquids. Measure out two cups of vegetable broth, one tablespoon of olive oil, one teaspoon of salt, and one teaspoon of black pepper. Also, measure any optional herbs and spices to taste.

Gather equipment. This includes: a medium-sized pot for cooking the soup, a cutting board and knife for chopping vegetables, a measuring cup and spoons for measuring spices and liquids, a spoon for stirring, and a blender for blending the soup.

5.2. Cooking Process: Tomato Soup With Beans Diabetic-Friendly Recipe Guide

Start by heating a large saucepan over medium heat, adding the olive oil, and ensuring it evenly coats the base of the pot. Once the oil has heated (it should shimmer but not smoke), add in the chopped onion and cook for five minutes, stirring occasionally with a wooden spoon. This allows the onion to become soft and translucent.

Next, add the minced garlic and cook for another minute or so, stirring continuously. This step ensures that the garlic doesn’t get burned, as burnt garlic can ruin the entire soup.

Add in the can of chopped tomatoes with the juice, then use a wooden spoon to stir in the salt, pepper, and dried basil. Allow the mixture to simmer gently, uncovered, for 10 minutes, stirring from time to time. During this time, the tomatoes will cook down into a nice sauce.

While the tomato mixture is simmering, prepare the beans. Rinse and drain two 15.5-ounce cans of white beans (or one big can; it should be around 30 ounces). This lets go of the excess salt and prevents the soup from being too salty. Add in the beans, stir well, and allow the entire mixture to simmer together gently for another 10 minutes or so. At this point, the soup should be thick, and all the flavours should be mingling nicely together.

Remove the soup from the heat and let it cool for a few minutes. After the soup has slightly cooled, carefully pour one-third of it into a blender (a countertop blender or an immersion blender works for this soup). Blend until smooth (don’t forget to vent the lid to keep the steam from building up), then stir the blended soup back into the pot. Now, the soup is thick, creamy, and perfectly delicious! Taste and adjust seasoning if necessary.

At this point, it is advisable to freeze any leftovers; this soup freezes really well and stays delicious for around three months. To reheat, simply thaw in the fridge overnight, then heat on the stove over low heat, stirring frequently, until warmed through. It may thicken up after freezing; if so, just add a little water or vegetable broth until the desired consistency is reached. It is also possible to add shredded cheese on top just before serving.

Also read: 15 Surprising Health Benefits of Orange Juice

6. Nutritional Information

Eating nutritious foods that reduce the risk of chronic health problems is important for people with diabetes. These foods can help prevent or reduce diabetic complications such as eye, kidney, and nerve damage. The body produces insulin to convert blood sugar into energy, but in type 1 diabetes, the body does not produce insulin, and in type 2 diabetes, the body’s insulin becomes ineffective. Foods that are high in fibre help control blood sugar levels, while high-glycaemic-index foods cause blood sugar levels to rise quickly and can lead to diabetes complications.

Nutrient-dense foods are important for diabetic people, and soups are an excellent choice. Rich in nutrients but low in calories, they can help manage weight and encourage the consumption of vegetables. Tomato Soup with Beans is one choice, and this collection includes a recipe and nutritional information.

Tomato Soup with Beans contains 270.23 kcal, carbohydrates 57.05 g, dietary fibre 9.30 g, protein 10.82 g, total fat 1.47 g, potassium 606.86 mg, sodium 659.11 mg, calcium 99.11 mg, cholesterol 0.00 mg, vitamin A 10676.00 IU, vitamin C 26.78 mg, and zinc 0.74 mg.

References:

1. M. Winham D, R. Nikl R, M. Hutchins A, L. Martin R et al. Dietitians vary by counselling status in bean promotion with type 2 diabetes clients: A pilot study. 2020. ncbi.nlm.nih.gov