This version is inspired by the photo, featuring a rich tomato base, fresh dill, and a side of pickled cabbage (sauerkraut).
Description
A hearty, creamy, and fiber-packed soup that uses “pantry staples” to create a gourmet, blood-sugar-friendly meal. The creaminess comes from mashing a portion of the beans directly into the broth.
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Prep time: 10 mins (if using canned)
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Cook time: 20 mins
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Servings: 4
Ingredients
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Beans: 2 cans (15 oz) Cannellini or Navy beans, rinsed and drained.
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Vegetables: 1 large yellow onion (diced), 2 carrots (chopped), 2 stalks celery (sliced).
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Aromatics: 3 cloves garlic (minced), 1 tbsp tomato paste.
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Liquid: 4 cups vegetable broth or water.
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Herbs: 1/4 cup fresh dill (chopped), 1 bay leaf.
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Fat: 3 tbsp extra virgin olive oil.
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Acid: Juice of half a lemon.
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Seasoning: Salt and black pepper to taste.
Instructions
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Sauté: Heat olive oil in a large pot. Add onion, carrots, and celery. Cook for 8 minutes until softened.
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Flavor: Stir in the garlic and tomato paste. Cook for 1 minute until the paste darkens slightly.
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Simmer: Add the beans, bay leaf, and broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
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Thicken: Use a wooden spoon to mash about $1/4$ of the beans against the side of the pot. This creates that “creamy” texture seen in the photo.
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Finish: Stir in the fresh dill and lemon juice. Season with salt and pepper.
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Serve: Top with a drizzle of olive oil. Serve with a side of sauerkraut (the white garnish in the small bowl) for added probiotics.
Nutritional Info (Per Serving)
| Nutrient | Amount |
| Calories | 280 kcal |
| Protein | 12g |
| Fiber | 11g |
| Net Carbs | 24g |
| Fat | 11g |
The “Sugar-Eating” Benefit
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Low Glycemic Index: White beans have a GI of around 31, meaning they digest very slowly.
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Fiber Barrier: The high soluble fiber creates a gel-like substance in your gut that slows the entry of sugar into your bloodstream.
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Alpha-Amylase Inhibitors: Often called “starch blockers,” these natural compounds in white beans interfere with the enzymes that break down carbs into sugar.
Q&A
Q: Can I use dried beans? A: Yes! Soak 1 cup of dried beans overnight, then simmer them for 60–90 minutes before following the recipe steps.
Q: Why add dill at the end? A: Dill is a delicate herb; adding it at the end preserves its bright flavor and vitamin C content.
Q: Is this safe for Diabetics? A: Yes, it is highly recommended by organizations like the American Diabetes Association because of its “slow-burn” energy profile.