Vegetarian curry with black-eyed peas, kidney beans, sautéed bananas, and apple in a spiced yogurt sauce. Served over rice with peanuts and cilantro.
Black bean and corn stew with cumin, chili powder, sherry, cilantro, and honey. One cup pureed back in for a thick, creamy base. Vegan, high-fiber, and ready in an hour.
Barbecued tempeh baked in a homemade molasses-mustard sauce with cumin, coriander, and cayenne. A hearty vegetarian main served over rice or stuffed in pita.
Meatless Cajun jambalaya with black-eyed peas, bell peppers, zucchini, and rice simmered in a smoky paprika-thyme tomato broth. One pot, big Louisiana flavor, no meat required.
Lentils and brown rice with Canadian bacon, red bell pepper, and a soy-vinegar finish. One pot, 50 minutes, and packed with protein and fiber.
Diabetic-friendly minestrone with extra-lean ground beef, kidney beans, kale, zucchini, cabbage, and just a half-cup of macaroni for controlled carbs. The classic Italian vegetable soup adapted for sugar control.
Chilled pasta salad with flaked salmon, avocado, red bell pepper, cilantro, and lime-mayonnaise dressing: creamy, fresh, served on lettuce with paprika garnish.
An easy yet tasty black bean salad that has corn, cherry tomatoes, sweet red bell peppers and pumpin seeds, is tossed with a light and refreshing vinaigrette.
Roasted Cornish hens stuffed with brown rice, pineapple, currants, and macadamia nuts, basted in a sweet red pepper jelly glaze with crystallized ginger. A showpiece dinner for entertaining.
Cuban-style black bean soup with ham hocks, green pepper sofrito, cumin, and red wine vinegar. Brothy and chunky rather than pureed, garnished with sieved hard-cooked egg in classic Havana fashion.
A spicy, but savory dish made with pinto beans and smoked ham that tastes great after being left to simmer in a crockpot.
Caribbean sancoche soup with salt beef, ground provisions like yam, cassava, and dasheen, plus green bananas, pumpkin, and okra. A hearty weekend one-pot stew with island roots.
A bubbly, protein-packed casserole with ground turkey, lima beans, baked beans, and kidney beans in a sweet-tangy brown sugar and molasses sauce. Oven or microwave ready in about an hour.
No-bake crabmeat nachos piled high with a creamy, briny filling of cream cheese, black olives, and flaked crab. A cold seafood appetizer that's built for game day or cocktail hour.
Red lentil dal with cinnamon sticks, fresh ginger, green chili, and lemon. A warming, naturally vegan lentil stew with Indian-inspired spices.
Mixed bean soup with black beans, kidney beans, and chickpeas slow-cooked with crushed tomatoes, chili powder, and garlic in the crockpot. Topped with cornmeal dumplings.
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