Here is a recipe with cluster beans (gavarfali) which is good for diabetics. Cluster beans have the highest fibre content among all vegetables which in turn prevents a rapid rise in blood sugar levels after a meal. The benefits of fibre-rich cluster beans are enhanced by the flavour-imparting garlic, which also keeps a check on blood sugar and cholesterol levels.
Preparation Time: 10 mins
Cooking Time: 15 mins
Serves 4
Ingredients
Cluster beans (gavarfali) cut into 25 mm. (1″) pieces 2 cups
Soda bi-carb (optional) a pinch
Cumin seeds (jeera) 1/2 tsp
Ginger-green chilli paste 2 tsp
Garlic (lehsun), crushed 4 cloves
Onions, chopped 1/2 cup
Turmeric powder (haldi) 1/4 tsp
Coriander-cumin seeds (dhania-jeera) powder 2 tsp
Chilli powder 1/2 tsp
Oil 2 tsp
Salt to taste
Method
- Heat the oil in a pressure cooker and add the cumin seeds.
- When the seeds crackle, add the ginger-green chilli paste and garlic and sauté for a few seconds.
- Add the onions and sauté till they turn translucent.
- Add the cluster beans and 3 to 4 tablespoon of water and pressure cook for 1 whistle. Cool completely.
- Open the lid of the pressure cooker and add the turmeric powder, coriander-cumin seed powder, chilli powder and salt and cook for another 3 to 4 minutes or till all the water evaporates.
- Serve hot.
Nutrient values per serving
|
Energy |
Folic acid |
Sodium |
Carbohydrates |
Fat |
Fibre |
Protein |
|
39 cal. |
73.0 mcg. |
0.7 mg. |
7.2 gm. |
2.7 gm. |
1.7 gm. |
1.8 gm. |
Source: www.tarladalal.com
Read more about causes, symptoms, diagnosis and treatment of diabetes.
You may also like to read:
- Beat diabetes with these 7 foods (Gallery)
- Beat diabetes naturally with these 10 yoga asanas (Gallery)
- 10 diet dos and don’ts for diabetics
- 10 ways to control diabetes naturally
- 10 healthy resolutions for diabetics
- Sample diet plan for diabetics
For more articles on diabetes, check out our diabetes section and diabetes page. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.