Supports satiety and stable blood sugar
Ingredients (1 serving):
cooked black beans 130 g / 4.6 oz (½ cup)
sauerkraut (rinsed if very salty) 100 g / 3.5 oz (½ cup)
1 tsp olive oil 5 g / 0.17 oz (1 tsp)
pinch of black pepper
optional: fresh parsley
Instructions:
Warm the black beans in a pan or microwave.
Add sauerkraut and olive oil.
Mix gently and season with black pepper.
Serve warm.
Nutritional value (approx. per serving):
- Calories: ~210 kcal
- Protein: ~10 g
- Carbohydrates: ~27 g
- Fiber: ~9 g
- Fat: ~7 g
Why this combination works:
Black beans provide fiber and plant protein, while fermented sauerkraut supports gut health. Together, they may help improve satiety and reduce blood sugar spikes.