This beans stew is a hearty, flavorful, and nutritious dish that helps regulate blood sugar levels naturally. Packed with protein, fiber, and essential nutrients, it’s perfect for anyone who wants a filling meal without spiking blood sugar. Beans digest slowly, keeping you full longer and stabilizing energy levels. This dish is simple to prepare, customizable with vegetables, and a wholesome addition to your diet.
Ingredients
- 2 cups cooked beans (kidney beans, pinto beans, or black beans)
- 2 medium tomatoes, chopped or pureed
- 1 onion, finely chopped
- 2 garlic cloves, minced
- 1 green chili, chopped (optional)
- 1 small carrot, diced (optional)
- 2 tablespoons olive oil
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon paprika or chili powder
- Salt to taste
- 1 cup vegetable broth or water
- Fresh coriander or parsley for garnish
Instructions
- Heat olive oil in a pan, add chopped onions, and sauté until golden brown.
- Add garlic, tomatoes, and spices (cumin, turmeric, paprika), and cook until tomatoes form a thick sauce.
- Add cooked beans, diced carrot, and vegetable broth. Stir well and simmer for 10–15 minutes until thick and flavorful. Garnish with coriander or parsley before serving.
Servings
Serves 4 people.
Nutritional Info (per serving, approx.)
- Calories: 240
- Protein: 10g
- Fat: 7g
- Carbohydrates: 34g
- Fiber: 10g
- Sugar: 5g
- Sodium: 420mg
Notes
This dish can be made with any type of beans. Canned beans may be used but rinse them well before cooking. Add leafy greens like spinach or kale for extra nutrition. Adjust spices according to your taste.
Tips
- Use a pressure cooker to cook beans faster if starting from dried beans.
- For extra thickness, mash a few beans into the stew.
- Serve with brown rice, quinoa, or whole wheat bread for a complete meal.
- For a spicier version, add chili flakes or hot sauce.
Health Benefits
Beans are high in soluble fiber, which helps control blood sugar by slowing down glucose absorption. They are also rich in plant-based protein, making them excellent for heart health and weight management. The antioxidants in tomatoes and onions boost immunity, while olive oil provides healthy fats. Regularly including beans in your diet can improve digestion, reduce cholesterol, and help maintain stable energy levels.
Q & A
Q: Can I use canned beans instead of cooked beans?
A: Yes, but rinse them thoroughly to reduce excess sodium.
Q: How long does this stew last in the fridge?
A: It can be stored in an airtight container for up to 4 days.
Q: Is this dish good for diabetics?
A: Yes, the high fiber and protein content help manage blood sugar levels.
Q: Can I freeze the stew?
A: Yes, it freezes well for up to 2 months. Thaw and reheat before serving.
Q: What other vegetables can I add?
A: You can add bell peppers, zucchini, spinach, or sweet potatoes for variety.