25+ Healthy Sunday Diabetic Bean Recipes for a Flavorful Meal

When it comes to planning a healthy and delicious Sunday meal, finding recipes that are both satisfying and diabetes-friendly can feel like a challenge.

Beans, however, are a true kitchen staple that can help you achieve that balance.

Packed with fiber, plant-based protein, and essential nutrients, beans are an excellent choice for those looking to maintain stable blood sugar levels while enjoying flavorful dishes.

In this blog, we’ve compiled a list of over 25 delicious and diabetes-friendly bean recipes that are perfect for your Sunday meals.

From hearty soups to fresh salads, and savory stews, these recipes are easy to prepare, full of flavor, and designed to keep your blood sugar in check.

Whether you’re cooking for yourself or for your family, these recipes offer a wonderful way to incorporate beans into your meals in creative and healthy ways.

25+ Healthy Sunday Diabetic Bean Recipes for a Flavorful Meal

Incorporating beans into your Sunday meals is a smart and delicious way to support your health, especially if you’re managing diabetes.

With their low glycemic index, rich fiber content, and high protein, beans make an excellent addition to any diabetic-friendly diet.

The 25+ recipes we’ve shared will not only keep your blood sugar in check but will also keep your taste buds satisfied with vibrant, savory dishes.

Whether you’re looking for a hearty soup, a fresh salad, or a filling casserole, there’s a bean-based recipe here for every craving.

Try out these recipes for your next Sunday meal and enjoy the benefits of tasty, diabetes-friendly dishes that will nourish your body and soul.

Hearty Bean and Vegetable Soup

This hearty bean and vegetable soup is a nourishing, low-carb dish filled with a variety of beans and fresh vegetables. It’s perfect for a Sunday meal, offering comfort and nourishment while keeping blood sugar levels stable. Packed with fiber and protein, this soup is great for diabetics who need a filling, healthy option without the spikes in glucose. You can even make it in advance for easy meal prep during the week!

Ingredients:

• 1 cup dry kidney beans
• 1 cup dry navy beans
• 1 cup dry black beans
• 1 large carrot, diced
• 1 celery stalk, diced
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes (no added sugar)
• 1 teaspoon dried thyme
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Rinse and soak the beans overnight. Drain and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the onions, carrots, and celery, sautéing for 5 minutes until softened.
3. Add the garlic and cook for an additional 1 minute.
4. Stir in the diced tomatoes, broth, beans, thyme, cumin, and smoked paprika.
5. Bring to a boil, then reduce the heat and simmer for 45 minutes, or until the beans are tender.
6. Season with salt and pepper to taste.
7. Garnish with fresh parsley before serving.

This bean and vegetable soup is the perfect Sunday comfort food for diabetics. It offers a rich, hearty texture with loads of fiber from the beans and vegetables, which helps regulate blood sugar levels and promotes digestive health. The soup is incredibly satisfying and provides all the essential nutrients needed for a balanced meal. Plus, it’s easy to make in a large batch, so you can enjoy it throughout the week!

Spicy Bean Salad with Lime and Cilantro

A refreshing and tangy bean salad that’s ideal for a light yet satisfying Sunday lunch. This spicy bean salad is packed with protein from beans, while the lime and cilantro add a zesty punch. It’s perfect for those who want a low-carb, diabetic-friendly option that doesn’t skimp on flavor. The beans used in this recipe are high in fiber, which helps control blood sugar levels, while the refreshing ingredients make it perfect for any warm-weather meal.

Ingredients:

• 1 cup cooked black beans
• 1 cup cooked chickpeas
• 1 cup cooked red kidney beans
• 1 medium cucumber, diced
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 2 tablespoons lime juice
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, chickpeas, kidney beans, cucumber, and red onion.
2. In a separate small bowl, whisk together the olive oil, lime juice, chili powder, cumin, cayenne pepper, salt, and pepper.
3. Pour the dressing over the bean mixture and toss to coat evenly.
4. Sprinkle with fresh cilantro and toss gently to combine.
5. Refrigerate for at least 30 minutes to let the flavors meld before serving.

This spicy bean salad is a refreshing and delicious way to enjoy beans while managing blood sugar levels. The beans provide protein and fiber, keeping you feeling fuller for longer without spiking glucose levels. The combination of lime, cilantro, and spices adds a burst of flavor that makes this salad feel like a special treat. It’s perfect for a Sunday meal or a side dish at any gathering, and it’s so versatile that you can adapt it to your preferences by adding other low-carb veggies or even a protein source like grilled chicken or shrimp.

Baked Bean Casserole with Sweet Potatoes

This diabetic-friendly baked bean casserole is an excellent choice for a hearty, comforting Sunday dinner. The combination of sweet potatoes and beans creates a filling dish that’s high in fiber and protein while being lower in carbohydrates, making it perfect for managing blood sugar levels. The casserole is baked to perfection, creating a satisfying texture, and the addition of spices like cinnamon and paprika gives it a warm, comforting flavor. This dish will be a hit with the whole family!

Ingredients:

• 1 1/2 cups cooked pinto beans
• 1 1/2 cups cooked navy beans
• 2 medium sweet potatoes, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cinnamon
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground ginger
• 1 cup low-sodium vegetable broth
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley, for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the diced sweet potatoes to the skillet and cook for 10 minutes, stirring occasionally.
4. In a large casserole dish, combine the cooked pinto beans, navy beans, sweet potatoes, cinnamon, paprika, and ginger.
5. Pour the vegetable broth over the mixture and stir to combine.
6. Cover with aluminum foil and bake for 30 minutes.
7. Remove the foil and bake for another 20 minutes, or until the sweet potatoes are tender.
8. Season with salt and pepper, and garnish with fresh parsley before serving.

This baked bean casserole with sweet potatoes is the ideal Sunday dinner for those following a diabetic-friendly diet. The sweet potatoes provide complex carbohydrates that digest slowly, preventing blood sugar spikes. Combined with the high-fiber beans, this dish is a nutritional powerhouse, keeping you full and satisfied. The warm spices add depth and flavor, making this casserole an irresistible option for a cozy, wholesome meal. Serve it alongside a green salad for a well-rounded Sunday dinner that’s as delicious as it is nutritious.

Mediterranean Bean and Quinoa Bowl

This Mediterranean bean and quinoa bowl combines nutritious beans, hearty quinoa, and vibrant Mediterranean ingredients to create a satisfying and healthy meal. With beans offering fiber and protein and quinoa providing a complete source of protein, this dish is not only diabetic-friendly but also filling. The lemony dressing, fresh veggies, and herbs provide a light yet flavorful addition that’s perfect for a Sunday lunch or dinner.

Ingredients:

• 1 cup cooked cannellini beans
• 1 cup cooked chickpeas
• 1 cup cooked quinoa
• 1 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cannellini beans, chickpeas, cooked quinoa, cucumber, cherry tomatoes, red onion, and olives.
2. In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.
3. Pour the dressing over the bean and quinoa mixture and toss to combine.
4. Sprinkle with fresh parsley and serve.

This Mediterranean bean and quinoa bowl is a refreshing and light meal that’s packed with plant-based protein and fiber. The beans provide a great source of sustained energy without spiking blood sugar levels, while quinoa offers a complete protein, making it ideal for diabetics. The fresh vegetables and tangy lemon dressing elevate the dish, making it feel fresh and vibrant. This bowl is perfect for a Sunday meal, easy to prepare, and full of heart-healthy ingredients that support a balanced diet.

Spicy Black Bean Tacos

These spicy black bean tacos are a flavorful, diabetic-friendly alternative to traditional tacos. Packed with seasoned black beans, fresh avocado, and tangy lime, they offer a satisfying and healthy meal. The beans provide fiber and protein, helping to stabilize blood sugar levels, while the whole grain tortilla offers additional nutrients. This recipe is perfect for a quick and delicious Sunday dinner that’s easy to assemble and full of bold flavors.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper (optional for heat)
• Salt and pepper to taste
• 4 whole grain tortillas
• 1 avocado, sliced
• 1/4 cup red onion, diced
• 1 lime, cut into wedges
• Fresh cilantro for garnish

Instructions:

1. In a medium skillet, heat the olive oil over medium heat. Add the black beans and sauté for 3-4 minutes.
2. Sprinkle with chili powder, cumin, paprika, cayenne, salt, and pepper, and stir to coat the beans evenly.
3. Cook for an additional 3-5 minutes, allowing the beans to heat through and absorb the spices.
4. Warm the tortillas in a dry skillet or microwave.
5. To assemble the tacos, divide the seasoned black beans between the tortillas.
6. Top with avocado slices, red onion, a squeeze of lime, and fresh cilantro.

These spicy black bean tacos are a flavorful and healthy option for a Sunday dinner, especially for those looking to manage their blood sugar levels. Black beans are a great source of protein and fiber, which help to maintain stable blood glucose levels. The addition of avocado provides healthy fats, while the lime and cilantro bring a burst of freshness and flavor. These tacos are not only diabetic-friendly but also packed with bold, satisfying flavors that make them a family favorite.

Bean and Spinach Stuffed Peppers

These bean and spinach stuffed peppers are an ideal Sunday meal, offering a hearty and flavorful dish that’s diabetic-friendly. The bell peppers are filled with a mixture of fiber-rich beans, leafy spinach, and savory seasonings, making them a filling, low-carb option. The dish provides a perfect balance of protein, fiber, and essential nutrients, helping to regulate blood sugar levels. Plus, it’s easy to prepare and perfect for meal prep.

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed
• 1 cup cooked black beans
• 1 cup cooked pinto beans
• 2 cups fresh spinach, chopped
• 1/2 cup onion, finely chopped
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili flakes (optional for heat)
• 1/2 cup shredded reduced-fat mozzarella cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat the olive oil over medium heat. Add the onions and cook for 3-4 minutes until softened.
3. Add the spinach and cook for another 2-3 minutes until wilted.
4. Stir in the black beans, pinto beans, garlic powder, paprika, cumin, chili flakes, salt, and pepper. Cook for 3-5 minutes until everything is well combined.
5. Stuff each bell pepper with the bean and spinach mixture, pressing it down gently.
6. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25-30 minutes, or until the peppers are tender.
7. Remove the foil, sprinkle with shredded mozzarella, and return to the oven for an additional 5-7 minutes, until the cheese is melted and bubbly.

These bean and spinach stuffed peppers are a wonderful diabetic-friendly option for a Sunday dinner. The combination of beans and spinach provides a wealth of fiber, protein, and essential nutrients, which help stabilize blood sugar levels. The soft bell peppers act as the perfect vessel to hold the delicious stuffing, and the melted mozzarella on top adds a creamy, satisfying finish. These stuffed peppers are not only nutritious but also bursting with flavor, making them a great addition to any diabetic-friendly meal plan.

Bean and Vegetable Stew

This hearty and comforting bean and vegetable stew is perfect for a Sunday meal, especially when the weather calls for something warm and filling. Packed with a variety of colorful vegetables, protein-rich beans, and aromatic herbs, this stew is not only diabetic-friendly but also rich in vitamins and minerals. It’s a one-pot dish that’s easy to prepare and full of flavors that will satisfy the whole family without causing a spike in blood sugar levels.

Ingredients:

• 1 cup cooked kidney beans
• 1 cup cooked navy beans
• 2 carrots, diced
• 2 celery stalks, chopped
• 1 medium onion, chopped
• 1 zucchini, chopped
• 2 cloves garlic, minced
• 1 can (14.5 oz) diced tomatoes, no salt added
• 4 cups low-sodium vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, sauté the onion, garlic, carrots, and celery over medium heat for about 5 minutes until softened.
2. Add the zucchini and cook for another 3-4 minutes.
3. Stir in the kidney beans, navy beans, diced tomatoes, vegetable broth, thyme, rosemary, paprika, salt, and pepper.
4. Bring the stew to a boil, then reduce the heat and let it simmer for 25-30 minutes, stirring occasionally.
5. Taste and adjust seasoning if necessary.
6. Ladle the stew into bowls and garnish with fresh parsley before serving.

This bean and vegetable stew is a perfect meal for a Sunday, providing a nutritious and filling dish that helps stabilize blood sugar levels. The variety of vegetables offers essential vitamins and antioxidants, while the beans supply fiber and protein to keep you full longer. The herbs and spices add depth to the flavor, making this stew not only healthy but also incredibly satisfying. This is a great recipe for meal prep as well, as it can be stored in the fridge for a few days and reheated for a quick, healthy meal.

Bean and Avocado Salad

This fresh and zesty bean and avocado salad is a simple, diabetic-friendly dish that’s perfect for a light Sunday lunch or as a side for your main course. The combination of fiber-rich beans, creamy avocado, and tangy dressing offers a nutritious option that won’t spike your blood sugar levels. It’s easy to put together, colorful, and full of healthy fats, protein, and fiber, making it a great choice for anyone looking to eat healthier.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 ripe avocado, diced
• 1 small red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1 tablespoon olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon lime juice
• 1/2 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, kidney beans, avocado, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, lime juice, cumin, salt, and pepper.
3. Pour the dressing over the bean mixture and toss gently to combine, being careful not to mash the avocado.
4. Taste and adjust seasoning if needed.
5. Serve immediately, or refrigerate for an hour for the flavors to meld.

This bean and avocado salad is a perfect balance of flavors and textures, offering a creamy, refreshing, and fiber-packed dish. The combination of beans and avocado provides a filling, nutrient-dense meal that helps stabilize blood sugar, while the light vinaigrette adds a tangy kick. It’s an excellent option for anyone managing diabetes or those looking to enjoy a heart-healthy meal that’s quick and easy to prepare. Plus, it’s versatile enough to be served as a standalone meal or as a side dish.

Baked Bean Casserole

This baked bean casserole is a comforting, diabetic-friendly twist on a classic dish. Made with low-sugar baked beans, lean ground turkey, and plenty of veggies, this casserole is hearty and full of flavor without overloading on sugar or unhealthy fats. It’s perfect for a Sunday dinner and can be easily adapted to suit various dietary preferences, making it a great meal to share with family and friends.

Ingredients:

• 2 cups cooked pinto beans
• 2 cups cooked black beans
• 1 lb lean ground turkey
• 1/2 cup onion, chopped
• 1/2 cup bell pepper, chopped
• 1/2 cup tomato sauce (no added sugar)
• 1 tablespoon Worcestershire sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/4 cup shredded low-fat cheddar cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, cook the ground turkey over medium heat until browned, breaking it apart with a spoon as it cooks. Drain any excess fat.
3. Add the onion and bell pepper to the skillet, cooking for 3-4 minutes until softened.
4. Stir in the tomato sauce, Worcestershire sauce, smoked paprika, garlic powder, and black pepper.
5. Add the cooked pinto and black beans to the skillet, mixing well.
6. Transfer the bean and turkey mixture into a greased casserole dish.
7. If using, sprinkle the shredded cheddar cheese on top.
8. Bake for 25-30 minutes, until bubbly and heated through.
9. Remove from the oven and let it cool for a few minutes before serving.

This baked bean casserole is a warm, comforting, and satisfying dish that’s perfect for a Sunday meal. The combination of beans, lean turkey, and vegetables makes it a well-rounded meal that provides a good amount of protein and fiber while keeping sugar levels in check. The addition of smoked paprika and Worcestershire sauce gives the casserole a rich, savory flavor that’s sure to please everyone at the table. This dish is also great for leftovers, making it a practical and delicious option for meal prep.

Spicy Bean and Quinoa Chili

This spicy bean and quinoa chili is a flavorful, high-protein dish that makes for a hearty Sunday meal. Packed with fiber from beans and quinoa, along with the spicy kick from chili powder and jalapeños, this chili offers a satisfying combination of flavors that won’t cause blood sugar spikes. It’s perfect for those looking to enjoy a comforting yet healthy chili with a boost of plant-based protein and fiber. It’s also a great option for meal prep, as it gets even better the next day!

Ingredients:

• 1 cup cooked kidney beans
• 1 cup cooked black beans
• 1 cup cooked quinoa
• 1 can (14.5 oz) diced tomatoes (no added salt)
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 jalapeño, seeded and chopped
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 3 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat olive oil over medium heat and sauté the onion, bell pepper, garlic, and jalapeño until softened, about 5-7 minutes.
2. Add the chili powder, cumin, and paprika, stirring to coat the vegetables with the spices.
3. Add the cooked kidney beans, black beans, quinoa, diced tomatoes, and vegetable broth. Stir to combine.
4. Bring the chili to a simmer, then reduce the heat and let it cook for 20-25 minutes, stirring occasionally.
5. Taste and adjust seasoning if needed.
6. Serve the chili hot, garnished with fresh cilantro.

This spicy bean and quinoa chili is a perfect combination of flavor, heat, and nutrition. The beans provide fiber and protein, while the quinoa adds additional texture and nutrients. With a blend of aromatic spices and the heat from jalapeño, this chili offers a warming, satisfying meal that helps stabilize blood sugar levels. It’s ideal for a Sunday dinner or a make-ahead meal that you can enjoy for several days. Pair it with a side of whole-grain bread or a simple salad for a complete meal.

Bean and Turkey Meatloaf

This bean and turkey meatloaf is a lighter take on the classic comfort food, offering a healthy alternative that’s high in protein and fiber. The beans add moisture and texture to the turkey, keeping the meatloaf juicy without the need for unhealthy fats. With minimal sugar and a savory blend of seasonings, this recipe is diabetic-friendly and makes for a fulfilling Sunday dinner. Serve it with a side of roasted vegetables or a light salad for a well-balanced meal.

Ingredients:

• 1 can (15 oz) white beans (such as cannellini or navy), drained and mashed
• 1 lb ground turkey (preferably lean)
• 1/2 cup onion, finely chopped
• 1/4 cup breadcrumbs (preferably whole-grain or gluten-free)
• 1 egg (or egg substitute)
• 2 tablespoons tomato paste
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 tablespoon olive oil (for greasing the pan)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large bowl, combine the mashed white beans, ground turkey, onion, breadcrumbs, egg, tomato paste, garlic powder, oregano, paprika, salt, and pepper. Mix everything together until well combined.
3. Lightly grease a loaf pan with olive oil and transfer the meat mixture into the pan, shaping it into a loaf.
4. Bake for 45-50 minutes or until the meatloaf is cooked through and has an internal temperature of 165°F (74°C).
5. Let the meatloaf rest for 10 minutes before slicing and serving.

This bean and turkey meatloaf is a delicious and nutritious option for a Sunday dinner. The combination of lean ground turkey and fiber-packed beans makes it a filling yet heart-healthy meal that won’t cause blood sugar spikes. The herbs and spices give it a savory, comforting flavor, while the beans ensure the meatloaf stays moist without relying on unhealthy fats. It’s a great make-ahead dish that works well for leftovers and pairs wonderfully with a variety of vegetable sides.

Bean-Stuffed Bell Peppers

These bean-stuffed bell peppers are a nutritious, diabetic-friendly dish that’s full of flavor and perfect for a Sunday dinner. The bell peppers are filled with a mixture of beans, quinoa, and vegetables, making for a colorful, fiber-packed meal. This recipe is high in protein, low in carbs, and features a delicious tomato-based sauce that enhances the flavor. It’s a great option for anyone managing diabetes or anyone looking to eat healthily without sacrificing taste.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked black beans
• 1 cup cooked quinoa
• 1 medium onion, chopped
• 1 can (14.5 oz) diced tomatoes (no added salt)
• 1/2 teaspoon cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh cilantro or parsley for garnish (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat and sauté the onion for 5 minutes until softened.
3. Add the diced tomatoes, black beans, quinoa, cumin, chili powder, garlic powder, salt, and pepper to the skillet. Stir everything together and let it cook for about 5 minutes to warm through.
4. Stuff the bell peppers with the bean and quinoa mixture, pressing down gently to pack them tightly.
5. Place the stuffed peppers in a baking dish and cover with foil.
6. Bake for 30-35 minutes, until the peppers are tender.
7. Garnish with fresh cilantro or parsley before serving.

These bean-stuffed bell peppers are a healthy and satisfying dish that combines the goodness of beans, quinoa, and vegetables. The bell peppers act as a natural, low-carb vessel for the flavorful stuffing, making this meal both nutritious and filling. With a light tomato-based sauce and a touch of cumin and chili powder, this dish offers a delicious burst of flavor without overwhelming your blood sugar levels. It’s a wonderful Sunday meal that can be made ahead and enjoyed throughout the week.

Bean and Sweet Potato Shepherd’s Pie

This bean and sweet potato shepherd’s pie is a healthy, comforting twist on the classic. By swapping traditional mashed potatoes for nutrient-dense sweet potatoes and adding fiber-rich beans, this dish becomes both diabetic-friendly and hearty. The combination of savory vegetables, beans, and sweet potatoes provides a deliciously filling meal with complex carbs that won’t cause blood sugar spikes. It’s a great option for a Sunday dinner when you’re craving something cozy and nutritious.

Ingredients:

• 2 medium sweet potatoes, peeled and cubed
• 1 cup cooked lentils (or your favorite beans like kidney or black beans)
• 1 cup carrots, chopped
• 1 cup peas
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 cup low-sodium vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon thyme
• 1 teaspoon rosemary
• Salt and pepper to taste
• 1 tablespoon chopped parsley for garnish

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Boil the sweet potatoes in salted water for about 10-12 minutes or until tender. Drain and mash them with a bit of olive oil and salt to taste.
3. In a large skillet, heat the olive oil over medium heat. Sauté the onions and garlic until softened.
4. Add the carrots and cook for another 5-7 minutes, then add the peas, cooked lentils (or beans), thyme, rosemary, and vegetable broth. Stir well and cook for another 5 minutes.
5. Transfer the vegetable and bean mixture to a baking dish, spreading it evenly. Top with the mashed sweet potatoes, smoothing them into an even layer.
6. Bake for 20-25 minutes, until the top is lightly golden and the filling is bubbly.
7. Garnish with chopped parsley before serving.

This bean and sweet potato shepherd’s pie is a heartwarming, diabetes-friendly dish that’s perfect for Sunday dinner. The combination of lentils or beans, carrots, peas, and sweet potatoes provides a wealth of nutrients, from fiber to vitamins, while being gentle on blood sugar levels. The savory herb-seasoned filling topped with creamy sweet potatoes makes this dish both satisfying and full of flavor. It’s an excellent option for meal prep, as the flavors meld together beautifully over time.

Black Bean and Corn Salad

This vibrant black bean and corn salad is a refreshing, light dish that’s perfect for a Sunday meal. It’s a simple yet flavorful salad that combines fiber-rich black beans, sweet corn, and crunchy veggies, all tossed in a tangy lime dressing. Packed with plant-based protein, fiber, and essential nutrients, this salad is diabetic-friendly and makes for an excellent side dish or a standalone meal. It’s quick to prepare, making it a great option when you want something healthy but don’t have a lot of time.

Ingredients:

• 1 can (15 oz) black beans, drained and rinsed
• 1 cup frozen corn, thawed
• 1 small red bell pepper, diced
• 1/2 red onion, diced
• 1/2 cup fresh cilantro, chopped
• 1 tablespoon olive oil
• Juice of 2 limes
• 1 teaspoon cumin
• Salt and pepper to taste
• 1 avocado, diced (optional)

Instructions:

1. In a large bowl, combine the black beans, corn, bell pepper, red onion, and cilantro.
2. In a small bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper. Pour the dressing over the bean and corn mixture and toss well to combine.
3. Gently fold in the diced avocado, if using.
4. Serve chilled or at room temperature.

This black bean and corn salad is a light, refreshing meal that’s full of flavor and diabetic-friendly. The black beans offer protein and fiber, while the corn adds a natural sweetness that pairs perfectly with the tangy lime dressing. This salad is a great choice for anyone looking for a quick, nutritious dish that can be enjoyed on its own or as a side to complement a larger meal. It’s an excellent option for summer Sundays but can be enjoyed year-round for its crisp, vibrant taste.

White Bean and Spinach Soup

This white bean and spinach soup is a warm and nourishing option for a Sunday meal. Packed with protein and fiber from the beans, along with the goodness of spinach and aromatics, this soup is both light and hearty. It’s low in carbohydrates but full of flavor, making it a great choice for those managing their blood sugar levels. Perfect for a cozy day, this soup is easy to make, filling, and loaded with nutrients to support overall health.

Ingredients:

• 2 cans (15 oz each) white beans (such as cannellini or navy), drained and rinsed
• 4 cups low-sodium vegetable broth
• 2 cups fresh spinach, chopped
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 tablespoon olive oil
• Fresh parsley for garnish

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion, garlic, carrot, and celery, cooking for about 5 minutes until softened.
2. Add the vegetable broth, white beans, spinach, thyme, oregano, salt, and pepper to the pot. Bring to a simmer and cook for 15-20 minutes.
3. Use an immersion blender to blend the soup slightly, leaving some chunks for texture. Alternatively, transfer half of the soup to a blender, blend, and return it to the pot.
4. Serve hot, garnished with fresh parsley.

This white bean and spinach soup is a comforting, nutrient-packed meal that’s perfect for a chilly Sunday. The white beans provide plant-based protein and fiber, while the spinach adds a boost of vitamins and minerals. The soup’s savory broth and earthy spices make it feel like a hearty, satisfying dish, while still being light and low in carbs. It’s a fantastic option for those managing diabetes and a great way to get your daily servings of vegetables in a delicious way.

Note: More recipes are coming soon!