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.

Diabetic Living Magazine
Source: 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; protein 25.3g 51% DV; carbohydrates 64.5g 21% DV; dietary fiber 6.6g 26% DV; sugars 2.6g; fat 6.6g 10% DV; saturated fat 2.3g 12% DV; cholesterol 45.9mg 15% DV; vitamin a iu 1434.4IU 29% DV; vitamin c 35.9mg 60% DV; folate 104.9mcg 26% DV; calcium 51.3mg 5% DV; iron 3.3mg 18% DV; magnesium 62.9mg 23% DV; potassium 938.7mg 26% DV; sodium 543.1mg 22% DV.