Hearty Bean Stew for Blood Sugar Support

Ingredients

• 2 cups cooked pinto beans or brown beans
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium tomato, chopped, or 1/2 cup crushed tomatoes
• 1 tbsp olive oil
• 1 tsp paprika
• 1/2 tsp black pepper
• 1/2 tsp ground cumin, optional
• Salt, to taste
• 2 cups water or low-sodium vegetable broth
• 2 tbsp fresh parsley or cilantro, chopped

Instructions

1. Heat the olive oil in a medium pot over medium heat.
2. Add the chopped onion and cook for about 4–5 minutes, stirring occasionally, until soft and lightly golden.
3. Add the minced garlic and cook for about 30 seconds, just until fragrant.
4. Stir in the chopped tomato, paprika, black pepper, cumin, and a small amount of salt.
5. Cook the tomato mixture for about 4–5 minutes, stirring occasionally, until the tomatoes soften and begin forming a rich base.
6. Add the cooked beans and stir until they are well coated with the tomato and spice mixture.
7. Pour in the water or low-sodium vegetable broth.
8. Bring the mixture to a gentle boil, then reduce the heat to low.
9. Simmer uncovered for 15–20 minutes, stirring occasionally, until the stew becomes thicker and the flavors are well blended.
10. For a naturally thicker texture, mash a small portion of the beans against the side of the pot and stir them back into the stew.
11. Taste and adjust the salt, pepper, or cumin as needed.
12. Sprinkle with fresh parsley or cilantro and serve warm.

Tips

If using dried beans, soak them overnight and cook them until tender before making the stew.

Canned beans also work well. Drain and rinse them thoroughly to reduce excess sodium.