Also known as pulses, beans and lentils are small but mighty, and great for a diabetic diet. One of the best plant-based sources of protein, they are also full of fiber and crucial minerals like folate, zinc, and iron. Plus, they’re sustainable to produce, inexpensive, and endlessly versatile…think hummus, lentil soup, and Latin- inspired meals like this 30-minute, one-pan dinner. Swap in pinto beans for the black, if you prefer, and don’t forget to garnish. The cilantro, radishes, and Cotija cheese bring flavor and color to the party.

Marianne Williams
Also appeared in: Health


Read the full recipe after the video.

Recipe Summary test

30 mins
30 mins
Serves 4


Ingredient Checklist


Instructions Checklist
  • Heat oil in a 12-inch cast-iron skillet over medium-high. Add poblanos and onion; cook, stirring occasionally, until softened, about 5 minutes. Add beans, tomatoes, stock, quinoa, salt, and cumin; bring to a boil over high. Reduce heat to medium; simmer, stirring every 5 minutes, until quinoa has absorbed liquid and is cooked through, about 20 minutes.

  • Remove from heat; stir in lime juice. Top with Cotija, radishes, cilantro, and, if desired, hot sauce. Serve immediately.

Nutrition Facts

444 calories; fat 11g; saturated fat 3g; cholesterol 10mg; fiber 14g; protein 21g; carbohydrates 67g; sugars 4g; sodium 804mg; iron 5mg; calcium 220mg.