Healthy Hints

Dhals, beans and lentils are particularly helpful in diabetes because they are slowly digested and help to keep your blood glucose (sugar) levels steady.

Ingredients

Ingredients

100 g (½ cup) split lentil

50 g (¼ cup) split green gram, skinless

2½ tbsp pigeon peas

2 tbsp whole black gram

1 pinch asafoetida

½ tsp turmeric, ground

1 tsp salt

2 cm (¾ inch) root ginger, crushed

½ tsp chilli powder

1 tsp coriander powder, ground

1 tbsp olive oil

1 tsp cumin seeds

2 clove

1 tbsp mint leaf, chopped

What does this chart mean?

  • Calories194kcal
  • Protein13.0g
  • Fat4.0g
  • Saturated fat0.4g
  • Carbohydrate28.0g
  • Sugars (Total)1.1g
  • Fibre3.0g
  • Salt1.3g

Directions

1. Soak all the dhals in 400ml water for 1 hour. Drain, then mix with the asafoetida, turmeric, salt and 400ml water in a pan. Bring to the boil, reduce the heat and cook until done. Add more water if required.

2. Mash the dhal with a ladle and add the ginger, chilli powder, coriander and 400ml hot water. Mix well, then cook for 5 more minutes on a medium heat.

3. Heat the oil in a pan and add the cumin seeds and cloves. When the seeds change colour, add them to the cooked dhal and stir well. Garnish with the mint leaves.
 

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