Cozy White Bean Soup

Name: Cozy White Bean Soup
Prep time: 5 min
Cook time: 25 min
Yield: 4 servings
Ingredients: 1 tablespoon olive oil; 800 g white beans drained and rinsed; 1 white onion diced; 1 carrot sliced; 1 celery stick diced; 2 garlic cloves minced; 1 bay leaf; 1 tablespoon tomato paste; 80 ml white wine; 600 ml vegetable stock; 1 teaspoon Italian seasoning; 1 sprig fresh rosemary diced; 1 teaspoon dried oregano; salt and pepper to taste; 0.5 teaspoon red pepper flakes; 80 g kale chopped; ½ lemon juice; 20 g Pecorino cheese

A hearty white bean soup made with a rich broth, vegetables, and beans that comes together in about 30 minutes. Perfect for colder days and served with crusty bread.

Glycemic Load: 12.8 (Medium)

206 calories per serving

Serves: 4

Prep: 5 minutes

Cook: 25 minutes

About This Calculation

Cozy White Bean Soup has a medium glycemic load of 12.8 per serving — moderate blood sugar impact — portion size and meal composition matter.

The primary glycemic load contributors are white beans (GL 11.7), carrot (GL 0.5), white onion (GL 0.3). These ingredients account for the majority of the carbohydrate impact per serving.

Glycemic load is calculated as GL = (GI × Net Carbs per serving) ÷ 100, where GI is the glycemic index and net carbs exclude dietary fiber. Calculations draw on established nutritional references including USDA FoodData Central values and peer-reviewed glycemic index research.