Healthy Indian recipe for Diabetes
Recipe: Chickpea and Spinach Curry
Ingredients:
- 1 cup chickpeas (canned or soaked overnight and cooked)
- 2 cups fresh spinach leaves, washed and chopped
- 1 onion, finely chopped
- 2 tomatoes, pureed
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 green chili pepper, finely chopped (optional)
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- 1 tablespoon olive oil
- Salt to taste
- Fresh cilantro for garnish (optional)
Instructions:
- Heat olive oil in a pan over medium heat. Add cumin seeds and let them sizzle for a few seconds.
- Add chopped onions and sauté until they turn golden brown.
- Add minced garlic, grated ginger, and green chili pepper (if using). Sauté for another minute until fragrant.
- Add turmeric powder, coriander powder, and red chili powder. Mix well and cook for a minute.
- Add the pureed tomatoes and cook until the oil separates from the masala, stirring occasionally.
- Add cooked chickpeas along with a little water (if needed) to adjust the consistency. Stir well and let it simmer for 5-7 minutes.
- Add chopped spinach leaves to the pan and mix well. Cook for another 3-4 minutes until the spinach wilts.
- Season with salt and garam masala. Stir to combine all the flavors.
- Remove from heat and garnish with fresh cilantro (if desired).
- Serve the chickpea and spinach curry with whole grain roti or brown rice for a balanced and wholesome meal.
This delicious and nutritious chickpea and spinach curry is a low glycemic index recipe that provides a good amount of fiber, protein, and essential nutrients. Remember to consult with your healthcare provider or a registered dietitian for personalized advice regarding your dietary needs and restrictions. Enjoy!
Benefits:
Certainly! The Chickpea and Spinach Curry offers several health benefits, especially for individuals with diabetes.
Here are some benefits:
Low Glycemic Index: Chickpeas have a low glycemic index, which means they cause a slower and steadier rise in blood sugar levels compared to high-glycemic foods. This helps in managing blood sugar levels effectively.
High in Fiber: Both chickpeas and spinach are rich in dietary fiber. Fiber helps slow down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels. It also promotes satiety, aiding in weight management and controlling appetite.
Source of Plant-Based Protein: Chickpeas are an excellent source of plant-based protein. Protein plays a vital role in stabilizing blood sugar levels, promoting satiety, and supporting muscle health.
Nutrient Dense: Chickpeas and spinach are packed with essential nutrients. Chickpeas provide vitamins, minerals (such as iron, magnesium, and potassium), and antioxidants. Spinach is rich in vitamins A, C, and K, as well as folate and iron.
Heart-Healthy: The combination of chickpeas and spinach is beneficial for heart health. Both ingredients are low in saturated fat and cholesterol, and they contain fiber, potassium, and antioxidants that support cardiovascular health.
Weight Management: This curry is a satisfying and nutrient-dense dish that can aid in weight management. The fiber and protein content help increase satiety, control cravings, and promote a healthy weight.
It’s important to note that individual dietary needs may vary, and it’s always advisable to consult with a healthcare provider or a registered dietitian for personalized advice based on your specific health conditions and requirements.