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Healthy recipe for diabetics: Cluster beans subzi

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Written By: Admin | Updated : May 21, 2014 11:03 AM IST

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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

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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

  1. Heat the oil in a pressure cooker and add the cumin seeds.
  2. When the seeds crackle, add the ginger-green chilli paste and garlic and saut for a few seconds.
  3. Add the onions and saut till they turn translucent.
  4. Add the cluster beans and 3 to 4 tablespoon of water and pressure cook for 1 whistle. Cool completely.
  5. 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.
  6. 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.

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