MedcipeMedcipe

Low-Glycemic Beans & Plantain Combo

Soft-cooked beans simmered with turmeric and ginger, finished with tender plantain rounds — a filling, low-glycemic plate for diabetes-friendly eating.

Ingredients

  • 1 cup black-eyed beans or brown beans soaked overnight
  • 1 medium ripe-but-firm plantain peeled, sliced into medium rounds
  • 1 tbsp olive oil or light vegetable oil
  • 1 small onion finely chopped
  • 1 clove garlic minced, optional if tolerated
  • ½ tsp turmeric anti-inflammatory, blood sugar support
  • ½ tsp ginger powder optional, mild flavor
  • ½ tsp salt or to taste
  • 3 cups water

Instructions

  1. Rinse soaked beans and add to a pot with 3 cups of water. Cook until soft (45–60 minutes).
  2. In a separate pan, heat olive oil, add onions, and sauté until translucent.
  3. Add turmeric and ginger powder, stir lightly.
  4. Pour the sautéed mixture into the cooked beans, stir, and simmer for 5 minutes.
  5. Add sliced plantains and cook gently for another 10 minutes until tender.
  6. Serve warm in small to moderate portions.