Tag Archives: low GI

Spicy Quinoa Pilaf

Quinoa Pilaf

I love working with Quinoa – it’s a versatile starch, carbohydrate (actually a seed, not a grain) grown in Central and South America and has high protein compound compared to other whole grains. I also say it’s a chameleon where it takes flavours from other ingredients that you incorporate so it tastes great. I say this with whole lot of love especially for South Asian food since it acts just like rice, taking on flavours but it has better nutritional value than rice.

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This is a simple recipe that can be prepared with little preparation – like I said earlier its very healthy and has protein, carbohydrate and good source of fibre. This is a low-GI food where it’s a great alternative to rice, pasta or potatoes and suitable for Celiac, Diabetes, CVD, Vegan and Vegetarian diet and tastes delicious!

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Prep time: 25 min            Cooking time: 25 min                      Serves 5 people (as a side dish)

Ingredients:

1 tsp canola oil

1 bay leaf

1 small cinnamon stick

3 gloves

1 green cardamom, pounded

1 small onion chopped

1 tsp curry powder (mixture of coriander, turmeric, cumin, black pepper, and chili powder)

1 cup mixed vegetables

1 cup quinoa (soaked, washed and drained)

2 cups water

1/2 tsp salt

1 tsp freshly chopped coriander

2 tbsp toasted almonds

Method:

1. Heat oil in a medium sauce pan over medium heat. Add bay leaf and cinnamon stick and fry 30 seconds. Add onion and fry until the onions are soft and add cloves & cardamom

2. Add curry powder mixture and fry for 2 minutes (it will burn so move it around quickly). Add mixed vegetables and mix well

3. Add quinoa and coat it well with onions and vegetables. Add 2 cups of water and bring it to a boil. Adjust the taste with salt and add coriander and lower the temperature to simmer, cover and cook for 15 minutes or until the all the water has been absorbed. Tuff off the stove and let it stand for another 10 minutes. Fluff with fork and sprinkle almonds and chopped coriander and serve warm.

Nutrients per serving (1/2 cup): Calories: 121; Carbohydrates: 17g; Protein: 6g; Fibre: 3g;  Fat: 4g; Cholesterol: 0mg;  Sodium: 350 mg

South Indian Spicy Legume Snack

“Everday can be Navarathri”

When I was a young girl growing up in South India, Sundal (various kinds of boiled legumes with spice) would be given as a healthy snack after school. During the month of October a big festival called Navarathri would be celebrated for 9 days. All 9 days, 9 different kinds of legumes will be made into Sundal with various spices and finishes. Kids sing songs and visit neighbours and collect Sundal for snack.

Typical South Indian Temple

Navarathri in Tamil Nadu

Diabetes meal at Dr. Mohan's clinic

Diabetes meal at Dr. Mohan’s clinic in Chennai

 

 

 

 

 

 

 “My childhood favourite healthy snack”

I’ve made this Sundal recipe with canned chickpea since it’s quick and easy to prepare. You can also make it with any kind of legumes by soaking the dry beans and boiling it. It’s healthy and suitable for people with diabetes, celiac and CVD (cardiovascular disease). It’s a nutritious snack packed with vegetable protein, high fibre and low GI carbohydrates, keeps in the refrigerator up to 5 days. If you don’t have all the ingredients you can still make it with minimum key ingredients. Perfect for take away snack and picnics!

Sundal - Spicy chickpea snack

Sundal – Spicy chickpea snack

Sundal – South Indian Spicy Legume Snack

Prep time: 3 min        Cook time:  5 min            Serves:  4

Chefs Notes: I am using canned chickpeas since I want to exhibit how quick and easy it is to prepare. If you are going to use canned beans, wash it under cold water 2 to 3 times to remove as much as salt as possible.

Ingredients

1 tsp (15 ml) canola oil

½ tsp (2.5 ml) mustard seeds (optional)*

½ tsp (2.5 ml) split mung bean (aka green gram, urad dhal) (optional)*

1 dried red chili (broken into few pieces)

1/8 tsp (.63 ml) asafetida (optional)*

1 can of chickpea – 540 ml (washed couple of times and drained)

¼ tsp (1.25 ml) salt

2 tbsp. (30 ml)  lemon juice or juice of 1 lemon

1 tbsp. (15 ml) chopped fresh coriander or curry leaves*

1 tbsp. (15 ml) grated coconut (optional)

*You can get these ingredients in South Asian grocery stores

Method

1. Heat the oil in a frying pan; temper the mustard seeds and wait for it to pop (put a cover so the seeds don’t escape) then add urad dhal and sauté few seconds

2. Add red chili and sauté well and add asafetida and mix well

3. Add the chickpea and sauté well

5. Add salt and lemon juice and mix well until all the ingredients are mixed

6. Adjust taste and add grated coconuts & fresh coriander (or curry leaves) and toss well

7. Serve warm or cold

Nutritional Information per serving: 1 serving = ½ cup (125ml): Calories 170; Carbohydrate 29g; Fibre 8g; Protein 10g; Fat 2.7g; Cholesterol 0 mg; Sodium 455 mg