Ginger Peruvian Stew with Black Beans A CIF Food Is Medicine snack inspired by Peruvian 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 Peruvian Stew with Black Beans

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Author: Colin Vareene Cooking Method: Stovetop Cuisine: Peruvian Courses: Snack Recipe Keys: D Diabetes-Friendly H High Fiber High Protein M Meal Prep P Plant Forward

Prep Time 20 mins Cook Time 15 mins Total Time 35 mins Difficulty: Intermediate Servings: 4 Estimated Cost: $ 12 Calories: 440 Best Season: All Seasons Dietary:

D Dairy-Free V Vegan

Description

A CIF Food Is Medicine snack inspired by Peruvian 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 purple potatoes
• 1 cup peppers
• 2 cups greens
• 1 cup sweet potato
• mint
• parsley
• vinegar
• 1 tablespoon chia seeds
• black pepper to taste

Instructions

1. Warm a skillet or saucepan over medium heat,
   Cook aromatics and vegetables until softened,
   Add protein, grains or beans, and spices,
   Simmer or sauté until cooked through and serve with herbs or citrus.

Keywords: ginger peruvian stew with black beans, peruvian, snack, diabetes-friendly, plant-forward, high protein, high fiber, meal prep, 1 cup peppers, 2 cups greens

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