The Super Diabetes Site

Tag: slow cooker

  • Instant Pot Black and White Turkey Chili Soup

    Instant Pot Black and White Turkey Chili Soup

    How to Make Instant Pot Black and White Turkey Chili Soup


    35 min prep time


    25 min cook time


    9servings


    1 1/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the bread cubes and 3 Tbsp. of the water in a large bowl. Using a fork, mash the bread cube mixture to a paste-like consistency. Add the turkey to the bread mixture and mix until well blended. (Note: it may be easier to use your hands for this step.)
    2. Press the Saute button, then press the Adjust button to “More” or “High”. When the display says “Hot”, add the oil. Add the bell peppers and onion, cook 4 minutes or until the vegetables are soft and starting to become translucent. Add the turkey mixture, garlic, cumin, paprika, turmeric, and black pepper. Cook for 5 minutes or until turkey mixture is no longer pink, stirring frequently.
    3. Add the corn, black beans, navy beans, and the remaining 1 cup water to the pot, stirring gently until blended. Spoon the tomatoes over all. Do NOT STIR.
    4. Whisk together the wine, tomato paste and Worcestershire sauce in a small bowl. Spoon the wine mixture evenly over the tomatoes. Do NOT stir. Seal the lid, close the valve, press the Cancel button, and set to Manual/Pressure Cook for 10 minutes.
    5. Use a quick pressure release for 10 minutes. When the valve drops, carefully remove the lid. Stir the salt into the mixture.
    Fiber Focused
    Comfort Food
    Soup
    Slow Cooker
    Main Dish
    Lunch
    Dinner
    Budget Friendly
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    Nutrition facts

    9 Servings



    • Serving Size

      1 1/4 cups


    • Amount per serving



      Calories





      290

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      30g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        5g

    • Protein
      22g

    • Potassium
      680mg
      14%

    Ingredients

    whole wheat bread (torn into small pieces)
    1 slice

    water (divided use)
    1 1/2 cup plus 3 tbsp

    lean ground turkey
    1 1/2 lbs

    canola oil
    2 tbsp

    salt
    1 1/2 tsp

    Worcestershire sauce
    2 tsp

    tomato paste
    2 tbsp

    dry red wine
    1/2 cup

    no-salt-added diced tomatoes
    1 (14.5 oz) can

    no-salt-added navy beans (rinsed and drained)
    1 (15-oz) can

    no-salt-added black beans (rinsed and drained)
    1 (15-oz) can

    frozen corn
    2 cup

    black pepper
    1/2 tsp

    turmeric
    1/2 tsp

    paprika
    1 tsp

    ground cumin
    2 tsp

    garlic (minced)
    6 clove

    chopped onion
    1 cup

    chopped green bell pepper
    2 cup

  • Gingered Pumpkin Bisque

    Gingered Pumpkin Bisque

    How to Make Gingered Pumpkin Bisque

    This sweet and savory soup combines pumpkin, pear, and fresh ginger into a creamy soup that will warm you up on a chilly fall day. You can toss everything in a slow-cooker and let it cook all day, so dinner is ready when you come home from work. Pair this dish with an Arugula, Pear, Walnut, & Pecorino Salad for a fall-themed soup-and-salad combo or Tarragon Herbed Chicken and Mushrooms for something heartier.

    Find this recipe and more in our cookbook, The Diabetes Fast-Fix Slow Cooker Cookbook


    15 min prep time


    7 hr cook time


    6servings


    1 cup soup with 1 tbsp yogurt

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat a 3 1/2- to 4-quart slow cooker with cooking spray. Add the pumpkin, pears, onions, broth, cumin, nutmeg, salt, and cayenne to the slow cooker. Cover and cook on high for 3 1/2 hours, or on low for 7 hours, or until onions are tender.
    2. Working in 1-cup batches, purée the pumpkin mixture in a blender, being sure to secure the lid tightly while blending. Return the mixture to the slow cooker, stir in the remaining ingredients, except the yogurt. Cover and cook on high for 30 more minutes.
    3. Serve topped with 1 tbsp of yogurt.
    Budget Friendly
    Lunch
    One Pot
    Quick & Easy
    Sides
    Slow Cooker
    Soup
    Vegetarian
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup soup with 1 tbsp yogurt


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        8g

    • Protein
      3g

    • Potassium
      410mg
      9%

    Ingredients

    pumpkin puree
    1 (15-oz) can

    firm medium pear (peeled, cored, and chopped)
    1

    diced onion
    1 1/2 cup

    low sodium chicken or vegetable broth
    1 (14.5-oz) can

    ground cumin
    1/2 tsp

    ground nutmeg
    1/4 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/8 tsp

    fat-free half-and-half
    2 cup

    trans-fat-free margarine
    1/4 cup

    packed brown sugar substitute blend, such as Splenda
    1 1/2 tbsp

    grated fresh ginger
    1 tbsp

    Plain Nonfat Greek yogurt
    6 tbsp

  • Instant Pot Freezer Fix Chili

    Instant Pot Freezer Fix Chili

    How to Make Instant Pot Freezer Fix Chili

    It’s cold outside, you’ve had a long day, and you want comfort fast. But everything’s frozen (just like you)! Not a problem with this diabetes-friendly Instant Pot recipe—you can start with frozen turkey and corn, add a few other ingredients, seal it in the cooker, and let it do the rest of the work. No chopping, no browning, just stir it up at the end! If you’re looking to cut the carb count, you can omit the corn. Either way, this is a great go-to recipe to have on hand for “those” days, and it’s kid-friendly, too! 

    Find this recipe and more in The Instant Pot Diabetes Cookbook

    Find more diabetes-friendly Instant Pot recipes here.


    5 min prep time


    35 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the frozen ground turkey in the pressure cooking pot. Top with the remaining ingredients.
    2. Seal lid, close valve and set Manual button to 25 minutes. Use a quick pressure release.
    3. When valve drops, carefully remove the lid and stir, breaking up turkey.
    Fiber Focused
    Comfort Food
    Kid Friendly
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0.1g

    • Cholesterol
      55mg

      18%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      20g

    • Potassium
      640mg
      14%

    Ingredients

    frozen lean ground turkey
    1 lb

    frozen corn (or 1 (15 oz) can kidney beans, rinsed)
    1 1/2 cup

    no-salt-added canned black beans (rinsed and drained)
    1 (15-oz) can

    diced tomatoes with basil, garlic, and oregano
    1 (14.5 oz) can

    water
    1 cup

    chili powder
    2 tbsp

    cumin
    1 tbsp

    smoked paprika
    1 1/2 tsp

    salt
    3/4 tsp

  • Chop-Free Chili

    Chop-Free Chili

    How to Make Chop-Free Chili

    Loaded with meat, vegetables, and beans, chili is a one-pot meal that is easy to prepare, budget-friendly, and deliciously comforting. As the name implies, this chop-free chili requires very little prep work. Toss everything in the slow cooker in the morning, and come home to a hearty, comforting bowl of chili that takes less than 10 minutes of work to prepare. This dish is even better the next day, so save some leftovers for tomorrow’s lunch!


    10 min prep time


    7 hr cook time


    7servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Lightly coat a 3 1/2- to 4-quart slow cooker with cooking spray.
    2. Lightly coat a large skillet with cooking spray and place over medium-high heat until hot. Brown the beef and sausage for about 2 minutes, stirring frequently.
    3. Place the meat in the slow cooker along with the beans, pepper stir-fry, tomatoes, sugar, chili powder, and 2 teaspoons cumin. Cover and cook on high for 3 1/2 hours or on low for 7 hours.
    4. Stir in the remaining ingredients. Cover and let stand on low for 15 minutes to absorb flavors. Flavor improves overnight.
    Fiber Focused
    Comfort Food
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    One Pot
    Quick & Easy
    Slow Cooker
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    Nutrition facts

    7 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      630mg

      27%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        8.5g

        30%
      • Total Sugars
        9g

    • Protein
      26g

    • Potassium
      250mg
      5%

    Ingredients

    nonstick cooking spray
    1

    lean ground beef
    12 oz

    sweet Italian turkey breakfast sausage links (casings removed)
    3 1/2 oz

    no-salt-added pinto or kidney beans (rinsed and drained)
    1 (15-oz) can

    frozen pepper stir-fry
    8 oz

    no-salt-added stewed tomatoes
    2 (14.5-oz) cans

    sugar
    2 tsp

    chili powder
    1 tbsp

    cumin (divided)
    1 tbsp

    reduced-fat shredded cheddar or Mexican-style cheese
    1/2 cup

  • Chipotle BBQ Pork Folded Tacos

    Chipotle BBQ Pork Folded Tacos

    How to Make Chipotle BBQ Pork Folded Tacos

    Looking for an easy meal that’s a prep-it and forget-about-it special? This amazing taco recipe from Kelley Coffeen, author of the cookbook Tex-Mex Diabetic Cooking, lets your slow-cooker do all the work! (Though if you’re home all day, be prepared for the appetizing smell of slow-cooked pork to fill your house—hunger may be a side-effect.) Finished off in a simmering BBQ and chipotle blend, the final shredded pork is a juicy filling for a healthier version of southwestern tacos.


    20 min prep time


    6 hr cook time


    16servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, combine the garlic, barbecue sauce, and chipotles. Blend well, then set aside in the refrigerator.
    2. Place the pork in a 3- to 6-quart slow cooker. Cover and cook on low for 8 to 10 hours, or on high for 4 to 6 hours.
    3. Transfer the cooked pork to a cutting board. Shred the pork with two forks, discarding the excess fat. Return the pork to the slow cooker. Sprinkle the paprika over the shredded pork, then add the barbecue mixture. Cover and cook on low for 1 hour. Skim off any excess fat.
    4. To build the tacos, place a heaping spoonful of pork (about 1/4 cup) on a warmed tortilla. Top with cabbage and onions, and serve. Place any leftover pork in an airtight container and store in the refrigerator for up to 3 days.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Mexican/Southwestern
    Latin American
    Slow Cooker
    Sandwiches
    Main Dish
    Lunch
    Dinner
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    Nutrition facts

    16 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.9g

        10%

    • Cholesterol
      30mg

      10%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        3g

    • Protein
      15g

    • Potassium
      230mg
      5%

    Ingredients

    garlic (minced)
    2 clove

    reduced-sugar barbecue sauce
    1 cup

    chipotle chili peppers in adobo sauce (pureed )
    4

    pork shoulder (trimmed)
    2 lbs

    smoked paprika
    1 1/2 tsp

    low-carb whole-wheat tortillas
    16

    shredded cabbage
    2 cup

    diced onion (about 2 medium onions)
    1 1/2 cup

  • Slow-Cooked Meat Loaf

    Slow-Cooked Meat Loaf

    How to Make Slow-Cooked Meat Loaf

    Cooking this meat loaf in a slow cooker means you can come home to a ready-to-eat dinner after a long day at work! Ground turkey replaces beef to make this comfort classic more diabetes-friendly.

    This recipe can be found in The New Soul Food Cookbook for People with Diabetes. 


    15 min prep time


    6 hr cook time


    8servings


    4 oz

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine eggs, milk, bread crumbs, onion, salt, sage, fennel, and mushrooms in a large bowl. Break up ground turkey over mixture and stir well to combine.
    2. Shape into a round loaf; place in a 5-quart slow cooker. Cover and cook on low until a meat thermometer reads 165°F, 5–6 hours. (Or, if desired bake in 350°F oven [325°F for a convection oven] for 35–45 minutes until meat reaches an internal temperature of 165°F.)
    3. Whisk ketchup, brown sugar, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf. Return to slow cooker and cook on low until heated through, about 15 minutes. Let stand 10 minutes before cutting.
    Kid Friendly
    Comfort Food
    Slow Cooker
    Main Dish
    Dinner
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        3.1g

        16%
      • Trans Fats
        0.1g

    • Cholesterol
      135mg

      45%

    • Sodium
      490mg

      21%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        6g

    • Protein
      26g

    • Potassium
      390mg
      8%

    Ingredients

    eggs
    2

    1% milk
    3/4 cup

    dried seasoned bread crumbs
    2/3 cup

    dried minced onion
    2 tsp

    salt
    1/2 tsp

    dried sage
    1/2 tsp

    fennel seeds
    1/2 tsp

    white (button) mushrooms (finely diced)
    1/2 cup

    lean ground turkey
    2 lbs

    ketchup
    1/4 cup

    brown sugar
    2 tbsp

    mustard powder
    1 tsp

    Worcestershire sauce
    1/2 tsp

  • Succulent Salmon With Caramelized Onions

    Succulent Salmon With Caramelized Onions

    How to Make Succulent Salmon With Caramelized Onions

    Aviva Goldfarb says: My friend and neighbor Christine Dallaire shared this awesome recipe. You can serve it for an elegant dinner party or a special family dinner. Serve with cooked farro and Green Beans With Lemon and Garlic. Flavor Boosters: Double the dill and add 1/4 tsp salt-free lemon-pepper seasoning to the spice blend. Serve the salmon with fresh lemon wedges.


    15 min prep time


    20 min cook time


    4servings


    3 oz salmon, 2 Tbsp onions

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350° F. Heat the olive oil in a large, heavy ovenproof skillet over medium heat, and add the onions. Cook for 8 to 10 minutes, stirring occasionally, until they are golden.
    2. Meanwhile, in a small bowl, combine the ginger, dill, salt, and pepper; set aside. Top the onions with the lemon slices and then the salmon, and top the salmon evenly with the spices. Transfer the skillet to the oven and cook the salmon for about 20 minutes, until it is cooked through. Remove from the oven and serve immediately. Green Beans With Lemon and Garlic make a great side dish for the salmon.
    3. Slow Cooker Directions: Cut the salmon fillet into pieces that will fit into the slow cooker. Combine the onions in the bottom of the slow cooker. Place each piece of salmon onto a separate piece of aluminum foil large enough to fold into a packet. Sprinkle the spices evenly over the salmon pieces and top with lemon slices. Fold the foil into a packet, and place the packets into the slow cooker on top of the onions, stacking as needed. Cook on low for 6 to 8 hours or on high for 3 to 4 hours (for thinner fillets check for doneness sooner). Remove the salmon from the packets, then top with the onions before serving.
    Low Carb
    Seafood
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    Slow Cooker
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    Nutrition facts

    4 Servings



    • Serving Size

      3 oz salmon, 2 Tbsp onions


    • Amount per serving



      Calories





      215

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.2g

        11%

    • Cholesterol
      65mg

      22%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      24g

    • Potassium
      520mg
      11%

    Ingredients

    salmon
    1 lbs

    lemon (halved top to bottom and thinly sliced)
    1/2

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    dried dill
    1/4 tsp

    ground ginger
    1/4 tsp

    sweet onion (halved top to bottom and thinly sliced)
    1/2

    olive oil
    1 tbsp

  • Slow-Cooker Flank Steak Tacos

    Slow-Cooker Flank Steak Tacos

    How to Make Slow-Cooker Flank Steak Tacos

    Looking for an easy way to make amazing tacos with a Tex-Mex flair? Break out your slow cooker or Instant Pot, prep in the morning, and come home to tender braised taco meat when you walk through the door in the evening. Flank steak is a leaner cut of red meat, which makes it very heart healthy and great for a diabetes meal plan. That also means that the low-and-slow style of the slow cooker is perfect. When it comes to toppings, get creative. Avocados, pico de gallo, shredded lettuce, hot sauce, and a sprinkle of cheese are all great additions to these tasty tacos.


    10 min prep time


    6 hr cook time


    12servings


    1 taco

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the flank steak in a slow-cooker. Sprinkle the meat with chili powder, cumin, and garlic powder. Pour the lime juice over the steak. Pour in the water.
    2. Cover and cook on low for 6 hours or until done. Shred the steak with a fork.
    3. Scoop about 1 1/2 ounces steak into each tortilla. Top each taco with 1 Tbsp. pico de gallo.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Mexican/Southwestern
    Gluten-Free
    Slow Cooker
    Quick & Easy
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1 taco


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      20mg

      7%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        1g

    • Protein
      11g

    • Potassium
      240mg
      5%

    Ingredients

    flank steak
    1 1/4 lbs

    chili powder
    2 tsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    lime (juiced)
    1

    water
    1/2 cup

    6-inch corn tortillas
    12

    pico de gallo
    3/4 cup

  • Slow-Cooker Chicken Fajita Burritos

    Slow-Cooker Chicken Fajita Burritos

    How to Make Slow-Cooker Chicken Fajita Burritos

    This chicken burrito is packed with protein and fiber, perfect for a filling lunch that will keep you satisfied until dinner. It’s also great for meal prepping—wrap the burritos in foil and store in the fridge or freezer. Reheat in a toaster oven before eating.


    10 min prep time


    6 hr cook time


    8servings


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place chicken breast strips in a slow-cooker. Top with remaining ingredients except for tortillas and cheese.
    2. Cover and cook on low for 6 hours or until done. Shred chicken with fork, if needed.
    3. Scoop 1/2 cup chicken and bean mixture on each tortilla and top with 2 Tbsps. cheese. Fold into a burrito.
    Fiber Focused
    Mexican/Southwestern
    Quick & Easy
    Dinner
    Lunch
    Slow Cooker
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.1g

        11%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        16g

        57%
      • Total Sugars
        4g

    • Protein
      29g

    • Potassium
      490mg
      10%

    Ingredients

    boneless, skinless chicken breast (cut into strips)
    1 lbs

    green bell pepper (sliced)
    1

    red bell pepper (sliced)
    1

    medium onion (sliced)
    1

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

    salsa
    1/2 cup

    water
    1/3 cup

    black beans (rinsed and drained)
    1 (15-oz) can

    large whole-wheat low-carb tortillas
    8

    reduced fat shredded cheddar cheese
    1 cup

  • Slow Cooker Pork and Pumpkin Stew

    Slow Cooker Pork and Pumpkin Stew

    How to Make Slow Cooker Pork and Pumpkin Stew

    Slow cookers allow for a no-fuss meal that everyone will enjoy. Serve steamed nonstarchy vegetables or a salad with this stew for a complete meal.


    15 min prep time


    4 hr cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season the cubed pork with the pepper and salt-free seasoning.
    2. Add the oil to a large sauté pan over high heat and brown the pork, cooking for about 8 minutes. If using a small pan, brown the pork in batches to ensure even browning.
    3. Remove the meat from the pan and set aside. Add the tomato paste, beef broth, and cinnamon to the pan and whisk to incorporate the brown bits on the bottom of the pan. Remove the pan from the heat.
    4. Add the browned meat, liquid, and remaining ingredients to the slow cooker and stir to combine.
    5. Cook on high for 3 hours, 40 minutes (or low for 7 hours, 40 minutes). Stir in the beans and cook for 20 minutes more. Remove the bay leaf before serving.
    Fiber Focused
    Comfort Food
    Main Dish
    Budget Friendly
    Dinner
    Slow Cooker
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      30mg

      10%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      640mg
      14%

    Ingredients

    pork shoulder (trimmed of all visible fat, cut into 1-inch cubes)
    16 oz

    black pepper
    1/2 tsp

    seasoning (salt-free, such as Mrs. Dash)
    1 tsp

    olive oil
    1 tbsp

    tomato paste
    2 tbsp

    beef broth (low-sodium)
    1 cup

    ground cinnamon
    1/4 tsp

    onion(s) (peeled, large dice)
    1

    celery stalks (large dice)
    4

    carrot(s) (peeled, large dice)
    3

    small sugar/pie pumpkin (peeled, seeded, large dice)
    1

    garlic (minced)
    4 clove

    fresh thyme
    4 sprig

    bay leaves
    1

    black beans ((14.5-ounce) drained and rinsed)
    1 can