Here’s a recipe for a hearty bean stew similar to the one in the image, which may help regulate blood sugar due to its high fiber content.
Ingredients
• 2 cups cooked beans (kidney beans, pinto beans, or black beans)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 medium tomato, diced
• 1/2 cup tomato paste
• 1 cup vegetable broth (or water)
• 1 medium bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric powder
• Salt and black pepper, to taste
• Fresh cilantro or parsley, chopped (for garnish)
Instructions
1. Sauté Aromatics:
• Heat olive oil in a pot over medium heat.
• Add chopped onions and sauté until softened.
• Add minced garlic and cook for another minute.
2. Add Tomatoes:
• Stir in the diced tomatoes and cook until they soften and release their juices.
3. Build the Base:
• Add tomato paste, ground cumin, smoked paprika, and turmeric.
• Stir well and cook for 1-2 minutes to develop the flavors.
4. Add Beans and Liquid:
• Add the cooked beans, vegetable broth, and diced bell peppers.
• Season with salt and black pepper.
5. Simmer:
• Reduce the heat and let the stew simmer for about 15-20 minutes, stirring occasionally.
6. Garnish and Serve:
• Sprinkle fresh cilantro or parsley on top before serving.
• Serve warm as a standalone dish or with whole-grain bread, rice, or quinoa.
This dish is not only tasty but also loaded with fiber, protein, and essential nutrients. Would you like tips on making it spicier or adding other vegetables?