Beans: A Powerful Ally in Managing Diabetes

Ingredients:

• 1 tbsp olive oil
• 1 small onion, diced
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1/2 tsp smoked paprika
• 1/4 tsp ground turmeric (optional)
• 1 can (15 oz) black beans, drained and rinsed
• 1/2 cup low-sodium vegetable broth or water
• Salt and pepper to taste
• Juice of 1/2 lime
• Chopped fresh cilantro (optional)

Optional Add-ons:

• Steamed brown rice or quinoa
• Sliced avocado
• Chopped tomatoes or salsa
• Greek yogurt (for a creamy topping)

Instructions:

1. Sauté Aromatics:
   Heat olive oil in a skillet over medium heat. Add diced onion and cook for 3–4 minutes until softened. Stir in garlic, cumin, paprika, and turmeric; cook for 1 more minute.
2. Add Beans:
   Stir in the black beans and vegetable broth. Simmer for 5–7 minutes until thickened slightly. Season with salt and pepper.
3. Finish with Lime:
   Remove from heat and stir in lime juice for brightness.
4. Serve:
   Serve warm over quinoa or brown rice. Top with avocado, salsa, and a sprinkle of cilantro if desired.

Nutrition Tips:

• Use low-sodium or no-salt-added beans when possible.
• Pair with whole grains for complete protein and added fiber.
• Limit added fats and sugars in toppings (like commercial dressings or sweet sauces).