Blood-Sugar Friendly Bean Stew

Ingredients

2 cups cooked beans (pinto, white, or black-eyed peas work well)

1 medium onion, finely chopped

2 cloves garlic, minced

1 tomato, diced (or ½ cup canned tomatoes)

1 small green pepper, diced

2 tbsp olive oil

1 tsp paprika

1 tsp cumin

½ tsp turmeric

Salt & pepper to taste

1 bay leaf (optional)

2 cups vegetable broth or water

Fresh cilantro or parsley for garnish

Instructions

1. Sauté the aromatics:
   Heat olive oil in a pot. Add onions and cook until soft and golden. Add garlic and sauté 1 minute.
2. Add vegetables:
   Stir in the diced tomato and green pepper. Cook until tomatoes break down.
3. Add spices:
   Add paprika, cumin, turmeric, salt, and pepper. Cook for 30 seconds to release flavors.
4. Add beans & broth:
   Add the cooked beans and pour in the broth. Add bay leaf if using.
5. Simmer:
   Let it simmer 15–20 minutes, stirring occasionally, until thick and flavorful.
6. Garnish & serve:
   Remove bay leaf, adjust seasoning, and sprinkle with fresh cilantro or parsley.

Why It’s Good for Blood Sugar

✔ High fiber
✔ Slow-digesting carbs
✔ Plant protein
✔ Low glycemic index

Great as a light meal or with a side of grilled chicken or salad.