This bean and pork stew recipe, spiced with peppery sweet ginger and piquant cumin, is rich in soluble fiber, which helps protect against heart disease. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • Combine black beans, broth, and water in a large pot. Bring to boiling. Stir in pork, plantains, frozen vegetables, tomatoes, ginger, cumin, salt, and crushed red pepper.

  • Return to boiling; reduce heat. Simmer, covered, about 10 minutes or until the plantains are tender. Serve stew with rice. If desired, sprinkle with additional crushed red pepper and garnish with pineapple slices.

Nutrition Facts

401 calories; total fat 6.6g 10% DV; saturated fat 2.3g; cholesterol 46mg 15% DV; sodium 543mg 22% DV; potassium 939mg 26% DV; carbohydrates 64.5g 21% DV; fiber 6.6g 26% DV; sugar 3g; protein 25.3g 51% DV; exchange other carbs 5; vitamin a iu 1434IU; vitamin c 36mg; folate 105mcg; calcium 51mg; iron 3mg; magnesium 63mg.