Black-eye Peas on Potatoes

Did you know?

Beans help control blood sugar for up to six hours after eating?  

  • Beans for breakfast help keep blood sugars lower all morning, and even after lunch.
  • Beans in the evening will help lower morning blood sugars.


Black-Eyed Bean Topping for Potatoes

Serves: 8

Prep & cook time: 30 minutes                                                                                                           


Ingredients:

·      2-15 oz cans of low / no sodium black-eyed beans 

       or

 ·      2 cups of dry black-eyed beans, soaked overnight in enough water to cover the beans ~2 inches. In the morning, bring beans to a boil in water that covers the beans. Lower the heat to simmer the beans until tender, about 1-½ hours to 2 hours.

·      1 large sweet onion, diced           

·      1 chopped sweet red pepper or 1- 12oz frozen package of onion and sweet pepper mix for half the cost!

·      3 cloves of garlic, minced

·      1 can (28 oz) diced low / no sodium tomatoes

·      1 can (15 oz) of low / no sodium tomato sauce

·      1 cup diced zucchini or 1- 12oz package of frozen sweet corn

·      2 cups of diced or grated carrot

·      1 tsp cumin powder

·      1 tsp ground ginger

·      1 tsp dry basil

 

Directions:

·      Prepare and cook beans as directed above in the ingredients section or open the cans of beans and drain.  Set beans aside to add later in the recipe.

·      In large skillet simmer the onion, garlic, pepper and diced tomatoes for about 10 minutes.

·      Add all other ingredients and spices except for the beans. 

·      Continue to simmer until vegetables are tender. 

·      Stir in the beans and heat.

·      Serve hot over prepared baked white or sweet potatoes.



See the Healthy Recipes and Shopping Guide for details!


Are you ready for health?

Lifestyle Medicine

at 

Memorial Health System

serving Marietta, Ohio 

and the surrounding region!

 

Email: ddrozek@mhsystem.org

Office: 740-592-4229

FAX: 740-592-4010

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© David Drozek 2014