Ginger Caribbean Skillet with Black Beans A CIF Food Is Medicine side dish inspired by Caribbean flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.

CIF Approved

Ginger Caribbean Skillet with Black Beans

Print Recipe

Author: Colin Vareene Cooking Method: Slow Cooker Cuisine: Caribbean Courses: Side Dish Recipe Keys: D Diabetes-Friendly H High Fiber High Protein M Meal Prep P Plant Forward

Prep Time 12 mins Cook Time 10 mins Total Time 22 mins Difficulty: Beginner Servings: 6 Estimated Cost: $ 14 Calories: 400 Best Season: All Seasons Dietary:

D Dairy-Free V Vegetarian

Description

A CIF Food Is Medicine side dish inspired by Caribbean flavors with emphasis on Diabetes-Friendly, Plant-Forward, High Protein, High Fiber, Meal Prep.

Ingredients:

Cook Mode Cooking Mode Disabled

Servings

• 1 cup black beans
• 1 cup brown rice
• 1 cup tomatoes
• 1 cup cabbage
• 1 cup bell peppers
• lime
• ginger
• scallions
• 1 tablespoon no-salt-added tomato paste
• black pepper to taste

Instructions

1. Add ingredients to the cooker with low-sodium broth and spices,
   Cook until tender according to appliance instructions,
   Adjust texture with broth as needed,
   Finish with herbs, citrus, or yogurt if desired.

Keywords: ginger caribbean skillet with black beans, caribbean, side dish, diabetes-friendly, plant-forward, high protein, high fiber, meal prep, 1 cup tomatoes, 1 cup cabbage

Rate this recipe