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The Prediabetes Nutritionist

Potato Gnocchi and Black-Eyed Beans

Want a spin to jacket potato and baked beans? You will love this flavourful potato gnocchi and black-eyed beans recipe. 

Jacket potatoes and baked beans were my saving grace meal at university. I ate it every day for lunch because it was quick and easy to cook. I eventually fell out of love with it because I overate it. It also reminded me of stressful weeks at the library, racing to complete coursework before deadlines.

I still love potatoes and beans, but I’ve had to think up alternative ways to enjoy them; potato gnocchi and black-eyed beans in a tomato-based stew has become a firm favourite. This is a vegan recipe, but you can add grilled prawns, chicken breast, salmon or mackerel as a side dish if you wish for a protein boost. 

I also use ready-made gnocchi rather than making it from scratch for ease. If you want to keep this recipe vegan and use store-bought gnocchi, ensure you read the packaging ingredients because some gnocchi contains milk. 

Before I share the recipe, let’s explore the

Nutritional Highlights of Potato Gnocchi and Black-Eyed Beans

With an estimated glycaemic load (GL) of 39.9, this meal is considered a high-GL meal, meaning that it may cause blood sugar spikes.

 If you have uncontrolled blood sugar conditions such as type 2 diabetes, I recommend halving the portion of gnocchi and including prawns, salmon or chicken as a side dish. Both changes will slow the rate at which your blood sugar levels increase and minimise spikes. 

This recipe is a fantastic source of other minerals and vitamins, including:

Copper: helps your body make haemoglobin, the protein that carries oxygen all over your body. Copper is a part of many enzymes and supports energy production. This recipe contains. 0.8mg of copper, providing 80% of the recommended daily intake (RDI). 

Iron: an essential part of haemoglobin. It supports brain development and maintains a healthy immune system. This recipe contains 5.8mg of iron, providing 41% of the RDI. 

Folates: helps control homocysteine levels. High homocysteine levels increase the risk of cardiovascular disease. It also works with vitamin B12 to form haemoglobin in red blood cells. This recipe contains 386mcg of folates providing 93% of the RDI.

Manganese: supports bone formation and helps in the metabolism of energy from carbohydrates, fats and proteins. This recipe contains 2.9mg of manganese, providing 239% of the RDI.

How to Cook Potato Gnocchi and Black-Eyed Beans

Ingredients

  • 125g gnocchi
  • 171g cooked black-eyed beans
  • 1 small shallot, finely chopped
  • 1 small garlic clove, finely minced
  • 1 teaspoon olive oil
  • 1 red chilli, finely chopped
  • 1 teaspoon kucharek vegetable seasoning
  • 1 tablespoon tomato puree
  • 3 tablespoon finely chopped tomatoes
  • 2 tablespoons capers
  • 1 teaspoon mixed herbs, dried
  • 2 tablespoon fresh parsley

Method

  • While the gnocchi is cooking, heat olive oil in a medium saucepan over medium heat. Add shallots and fry for 30 seconds until softened. Stir in fresh tomatoes and fry for 4 minutes. Then add tomato puree, mixed herbs, chilli, vegetable seasoning and tomato puree. Fry for a further three minutes, taking care not to burn the tomatoes. Add small splashes of water if the pan gets too dry.
  • In the meantime, cook the gnocchi according to instructions on the package, reserving some of the cooking liquid.
  • Add the black-eyed beans and capers to the tomato sauce. Once they get warm, add the gnocchi with some of its cooking liquid. Stir carefully to combine and season with salt and black pepper if necessary. Cook for a further 2 minutes, then tip into a serving bowl and garnish with fresh parsley. 
Print
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Potato Gnocchi and Black-Eyed Beans

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: Serves 1
  • Category: Lunch/Dinner
  • Diet: Vegan

Description

Want a spin to jacket potato and baked beans? You will love this flavourful potato gnocchi and black-eyed beans recipe.


Ingredients

Scale
  • 25g gnocchi
  • 171g cooked black-eyed beans
  • 1 small shallot, finely chopped
  • 1 small garlic clove, finely minced
  • 1 teaspoon olive oil
  • 1 red chilli, finely chopped
  • 1 teaspoon kucharek vegetable seasoning
  • 1 tablespoon tomato puree
  • 3 tablespoon finely chopped tomatoes
  • 2 tablespoons capers
  • 1 teaspoon mixed herbs, dried
  • 2 tablespoon fresh parsley

Instructions

  • Heat olive oil in a medium saucepan over medium heat. Add shallots and fry for 30 seconds until softened. Stir in fresh tomatoes and fry for 4 minutes. Then add tomato puree, mixed herbs, chilli, vegetable seasoning and tomato puree. Fry for a further three minutes, taking care not to burn the tomatoes. Add small splashes of water if the pan gets too dry.
  • In the meantime, cook the gnocchi according to instructions on the package, reserving some of the cooking liquid.
  • Add the black-eyed beans and capers to the tomato sauce. Once they get warm, add the gnocchi with some of its cooking liquid. Stir carefully to combine and season with salt and black pepper if necessary. Cook for a further 2 minutes, then tip into a serving bowl and garnish with fresh parsley.


Nutrition

  • Serving Size: Per Serving
  • Calories: 456
  • Sugar: 12.4g
  • Sodium: 2275mg
  • Fat: 5.7g
  • Saturated Fat: 1.3g
  • Unsaturated Fat: 3.8g
  • Trans Fat: 0g
  • Carbohydrates: 76g
  • Fiber: 11.1g
  • Protein: 25.1g

Keywords: Potato gnocchi, vegan, black eyed beans

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