Articles & Recipes

Bora Beans (diabetes-friendly)

November 3, 2018

Known as bora beans in Guyana, these long, thin beans are also called bodi beans, Chinese long beans, yard-long beans or asparagus beans in various parts of the world. They take longer to cook than the green beans most North Americans are familiar with, but they are worth it for their unique taste!

Ingredients Makes 5 servings

2 tsp vegetable oil 10 mL
1 cup chopped onion 250 mL
2 cloves garlic, minced 2
5 cups sliced bora beans (2-inch/5 cm pieces) 1.25 L
2 cups chopped tomatoes 500 mL
11⁄2 cups cubed peeled potatoes (1⁄2-inch/1 cm cubes) 375 mL
2⁄3 cup water 150 mL
3⁄4 tsp salt 3 mL
1⁄8 tsp freshly ground black pepper 0.5 mL

Instructions

Prep
  • Preparation time: 15 minutes
  • Cooking time: 40 minutes
  1. In a large skillet, heat oil over medium heat. Add onion and garlic; cook, stirring, for about 5 minutes or until onion is translucent.
  2. Stir in bora beans, tomatoes, potatoes and water; bring to a boil over high heat. Reduce heat to low, cover and simmer, stirring occasionally, for about 30 minutes or until beans and potatoes are tender. Stir in salt and pepper.
If bora beans are not available at your local grocery store, try a Caribbean or Asian grocery store. This recipe contains a smaller amount of potatoes than the traditional recipe, to reduce the carbohydrate content and glycemic index of the dish. Only a small amount of oil is used in this dish, so adjust the heat as needed to ensure the onion and garlic do not stick. If necessary, add a bit of water to the pan, but no extra oil.

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