Diabetes-Friendly Bean Recipes

Beans are packed with fiber and protein, making them an ideal food for blood sugar management. Try one of these recipes to add more beans to your week!

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Quinoa and Black Bean Stuffed Bell Peppers

Make it a Full Plate Meal:  Serve two stuffed bell pepper halves with a tossed salad.

75% water-fiber foods –  bell peppers of various colors, quinoa, black beans, corn, salsa, lettuce, tomatoes, cucumbers, radishes, carrots, red onion
25% foods – shredded cheese, dressing

Fajita Bowl

Make it a Full Plate Meal: Assemble this meal as directed in the recipe. To make it more blood sugar-friendly and boost the 75% zone of the plate, choose brown rice instead of white rice.

75% water-fiber foods – brown rice, red and orange bell pepper, poblano pepper, black beans, cherry tomatoes, corn, avocado, garlic, lime
25% foods – Greek yogurt, oil, white rice

Mediterranean Cabbage and Bean Soup

Make it a Full Plate Meal: Enjoy a generous bowl of this soup with a slice of your favorite rustic whole wheat bread.

75% water-fiber foods – onion, carrots, celery, garlic, fresh parsley, cannellini beans, cherry tomatoes, fresh thyme, zucchini, green cabbage
25% foods – parmesan cheese, olive oil, whole wheat bread

High-Protein Dense Bean Salad

Make it a Full Plate Meal:  Pack this salad for a cold lunch this week. Serve atop mixed greens.

75% water-fiber foods –  mixed greens, canned bean trio, canned chickpeas, tomatoes, cucumbers, bell peppers, fresh herbs (basil, parsley, mint, dill, etc)
25% foods – chicken, dressing

Sweet Potato Breakfast Bowl

Make it a Full Plate Meal:  Serve your breakfast bowl as directed in the recipe. If you make a large batch of the veggies, save the leftovers in the fridge for a quick breakfast later in the week.

75% water-fiber foods –  onion, red bell pepper, sweet potatoes, black beans, avocado
25% foods – egg, Cotja cheese

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans, and cooked whole grains.