Name: Shrimp White Bean and Broccoli Soup (20 Minutes)
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 3 servings
Cuisine: Healthy
Ingredients: 1 tbsp (15 ml) olive oil; 4 garlic cloves, sliced; 1/2 tsp chili flakes; 1 can (15 oz / 425 g) white beans, rinsed; 3 cups (720 ml) low-sodium chicken or vegetable broth; 2 cups (140 g) broccoli florets, small; 12 oz (340 g) peeled raw shrimp; 2 tbsp lemon juice; 2 tbsp chopped parsley; Salt and pepper

Prep5 min

Cook15 min

Serves3

Fiber (est.)6 g

Everything goes into one pot, and the beans thicken the broth without any flour or cream.

This is one of our type 2 diabetes recipes, and the total time is 20 minutes. To see why these foods help, read our guide to insulin resistance and type 2 diabetes or the full overview of insulin resistance.

Shrimp White Bean and Broccoli Soup

Soup

1 tbsp (15 ml) olive oil
4 garlic cloves, sliced
1/2 tsp chili flakes
1 can (15 oz / 425 g) white beans, rinsed
3 cups (720 ml) low-sodium chicken or vegetable broth
2 cups (140 g) broccoli florets, small
12 oz (340 g) peeled raw shrimp
2 tbsp lemon juice
2 tbsp chopped parsley
Salt and pepper

Method

Warm the oil in a pot over medium heat. Cook the garlic and chili flakes 1 minute without browning.
Add the beans and broth. Mash about a third of the beans against the side of the pot to thicken the broth. Simmer 5 minutes.
Add the broccoli and simmer 4 minutes until tender.
Add the shrimp and cook 3 minutes until pink and curled.
Stir in the lemon juice and parsley. Season with salt and pepper.

Approximate per serving: 300 calories, 30 g protein, 6 g fiber. Values are estimates and vary with brands and portions.

Why this works for type 2 diabetes

Lean protein. Shrimp provide about 18 g per 3 oz with almost no carbohydrate.
Fiber from beans and broccoli. About 6 g per bowl.
Low in saturated fat. The fat comes mostly from olive oil, which suits heart protection in type 2 diabetes.

The same principles are explained in detail in our insulin resistance and type 2 diabetes guide. For more ways to add fiber to meals, see the fiber guide.

Make it your own

Use frozen broccoli and shrimp straight from the freezer; add 2 extra minutes.
Do not overcook shrimp; they turn rubbery after 4 minutes.
Add a handful of spinach for more greens.

More type 2 diabetes recipes

Every recipe here avoids added sugar, refined flour and high-load fruit. Learn how glycemic index and glycemic load work.

Please note. This page is for education and is not medical advice. If you take insulin or medication that can cause low blood sugar, such as a sulfonylurea, talk to your care team before making large changes to what you eat. Read our medical disclaimer.