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