Make this heart-healthy main-dish white bean and sausage soup with fresh onions. If you're really pressed for time, look for frozen chopped onions, which can be added to soups and stews in seconds. Source: Diabetic Living Magazine
Cook sausage, onion and garlic in a large saucepan 5 to 10 minutes or until the sausage is browned and the onion is tender. Drain off fat. Stir in beans, tomatoes, broth, the water, Italian seasoning, and pepper. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.
Stir in kale (or spinach). Simmer, uncovered, 1 to 3 minutes more or until the kale is tender (or the spinach is wilted).
1 1/2 lean protein, 1 1/2 starch, 1 1/2 vegetable