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.