• 1 Tbsp. extra virgin olive oil
  • 4 scallions, chopped, white and green parts
  • 1 medium leek, white part only, halved and sliced
  • 1 small red onion, diced
  • 1 celery rib, thinly sliced
  • 4 cups reduced-sodium, fat-free chicken or vegetable broth
  • 12 green beans, or 1 cup frozen, cut in 1-inch pieces
  • 1 medium potato, peeled and cut in 1/2-inch cubes
  • 1 small zucchini, cut in 1/2-inch slices
  • 3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard
  • 1 cup canned kidney beans, rinsed and drained
  • Salt and freshly ground black pepper, to taste
  • 2 Tbsp. grated Parmesan cheese


  1. Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.
  2. Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.
  3. Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)

Recipe Yield: Makes 6 servings

Nutritional Information Per Serving:

Calories: 111
Fat: 3 grams
Sodium: 532 milligrams
Protein: 6 grams
Carbohydrates: 17 grams

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Diabetic Exchanges

1/2 Bread, 2 Vegetable, 1/2 Fat

Recipe and image appear courtesy of American Institute for Cancer Research.