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Better Blood Sugar Control Bean Soup

RECIPE: Better Blood Sugar Control Bean Soup

Did you know that beans are terrific for blood sugar control? They are! And did you know that you can make my Better Blood Sugar Control Bean Soup in less than 20 minutes? Super cool!


Beans are your best friend when it comes to blood sugar control.

Full of fiber and nutrients, beans are totally what you need when it comes to getting control of your blood sugar AND losing weight.

Let’s see what the research has to say about beans…

4 Quick Bean Facts (from research studies)

Beans have been studied a lot AND research shows beans (and their cousin, lentils) are great for getting your blood sugar under control.

  • Bean Fact #1: Long-term bean consumption (5 cups per week) consistently results in improvements in blood sugar control.
  • Bean Fact #2: You’ll get a lower after-meal blood-sugar-number from beans than from other starchy foods.
  • Bean Fact #3: Beans improve abnormal blood fat issues. To get this result, eat at least 2/3 cup beans per day.
  • Bean Fact #4: Beans fill you up so you eat less and lose weight (if you need to).

So now you know why eating beans are good for you!

Now let`s make some Better Blood Sugar Control Bean Soup!

And as a bonus, I give you some brown rice cooking tips below too!

I also give you one of my own supper making tips at the end of the blog post, so watch for that tip!

Recipe: Better Blood Sugar Control Bean Soup

  • 2 cups broth or bullion/water
  • 1 large can diced tomatoes, blended gently (don’t make juice, just chop it up a bit)
  • 1/4 cup olive oil
  • 2 cups cooked kidney beans (with the liquid if canned, or frozen)
  • 2 cups cooked pinto beans or black beans (with the liquid if canned, or frozen)
  • Salt to taste, but you likely won’t need it since there will already be salt in the broth, tomatoes and beans.
  • 1 cup cooked brown rice (cooked to chewy, not mushy)*

*See Rice Cooking Tips Later On In The Blog Post.

Trying to eat healthy all on your own is too darn hard.

In the Healthy U Group we encourage each other to eat better...

Kidney Beans Pinto Beans

Optional Spices:

Sometimes I add spices, sometimes I don’t. Add one or all of the following spices to make your soup even better!

· 2 cloves garlic, finely chopped, cooked in the olive oil

· 1 TBSP cumin

· 2 tsp. chili powder (not ground chillies, but the mix of spices you use to make chili)

· Chillies, to your own preference


If you're adding the garlic, chop it up and gently fry it in the olive oil first. Then continue below.

Add the broth and gently blended tomatoes to your pot and wisk. Add the beans.

Let simmer for about 15 minutes.

5 minutes before serving, add the cooked brown rice, stir and let simmer for a few minutes.

Serving Suggestion:

Top with chopped avocado and chopped cherry tomatoes, with a flaxmeal bread sandwich on the side.

Avocado Bean Soup

Brown Rice Cooking Tips

First off, NEVER eat white rice. Like NEVER! White rice paves the path to Type 2 Diabetes so never eat it!

White rice has been stripped of all fiber.

White rice is blood sugar control poison!

Instead, you need the whole rice grain with the fibery jacket.

That means your rice must be whole grain brown rice.

Lundberg Brown Rice

Brown rice is full of nutrients, complex carbohydrates and fiber. Brown rice can be part of a healthy Diabetes Prevention Diet.

But you have to know how to cook brown rice properly!

Brown Rice Cooking Tip #1:

Cook your brown rice to chewy, NOT mushy. Your blood sugar won’t react as much to chewy brown rice compared to the mushy stuff.

Brown Rice Cooking Tip #2:

Do NOT add precooked brown rice to soup and then simmer your soup for longer than a few minutes.

Why not? Because you'll overcook the rice if you do!

Overcooked brown rice will affect your blood sugar more than chewy rice.

So instead, just add your rice at the end, before you serve your soup.

Beans and Rice Go Together Perfectly!

When you eat brown rice with your meal, your blood sugar responds at a moderate pace (you should never have more than 1/2 cup).

When you eat brown rice with beans, your blood sugar responds at a much SLOWER pace. The beans slow down your digestion of the brown rice!

Sounds like beans and rice are a marriage made in heaven!

Learn how to cook beans yourself here (it’s easy).

Learn how to make your own broth here (it’s easy too!).

P.S. Joan’s Tip

Ladies, this is what I do to get my Better Blood Sugar Control Bean Soup on the supper table within just a few minutes.

I precook beans in my Instant Pot and freeze them in 2 cups portions!

That way, on busy days all I have to do is grab a few bags of frozen beans and pop them in the fridge in the morning. Then when it’s time to make supper, I grab my bags of beans and a can of tomatoes and supper is on the table in a flash!

Want to get 1000% times more efficient in the kitchen?

And save yourself tons of time?

And make healthy delicious meals?

Get an Instant Pot and cook you own beans as well as the majority of your meals with little effort from you!

Instant Pot

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About the Author Joan Pasay

As a Nutrition & Lifestyle Therapist I felt compelled to start Power In The Group. Why? To guide and support women like you with Prediabetes or Insulin Resistance so you can regain and nourish your health...without all the confusion. Together we can enjoy the richest quality of life for ourselves, with our families, and within our society...wanna come along?

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