Chana Chaat-Diabetes Friendly Thursday

Creating Recipes with a Cause! I am a proud DFT blogger. To learn about DFT, read this link. To view more DFT recipes, Click here!

This week’s Diabetes Friendly Thursday’s theme is Mother’s Day.  We decided to make anything which is our Mom’s favorite.  How fun is that?  I was thinking what is my Mom’s favorite thing and the chaat idea came to my mind.  She likes any type of chaat, so to make this Diabetes Friendly, I chose to make Chana Chaat using garbanzo beans.  But don’t forget Portion Control is the key!!!!

Garbanzo beans are known to be low glycemic, full of fiber and protein which helps in maintaining the blood sugar levels.  Diabetics should be consuming different types of beans as they all are good source of protein and fiber.  Foods with glycemic index of 55 or low are good for people with diabetes.  As per the research, garbanzo beans have a GI of 28 due to the high fiber content and one cup of beans have approximately 16 grams of protein.

Now on to my recipe for the Chana Chaat which can enjoyed anytime, specially in summers when you don’t want to cook.  This can be eaten as a salad when you are looking to shed a few pounds.

Ingredients:

• Garbanzo Beans ( used 15 oz can)
• chopped red and green bell pepper
• shredded carrot
• chopped red onion
• 1 green chili, chopped
• salt to taste
• 3/4 tsp roasted cumin powder
• 1/4 tsp red chili powder
• 1/4 tsp chaat masala
• 2 tbsp olive oil
• juice of 1/2 lemon or per taste
• chopped cilantro

Directions:

Soak the garbanzo beans if you are not using can beans.  Boil them and let them cool down.  If using can beans, drain the can and rinse it thoroughly.

In a mixing bowl, add onion, bell peppers, green chili, carrot, garbanzo beans, salt, red chili powder, cumin powder and chaat masala.

Now in a separate bowl, whisk olive oil and lemon juice   together.  Then pour the mixture on top of the garbanzo beans.  Mix well.  Take a quick taste test and see if you need to add anything as far as heat or salt.  Adjust accordingly.

Now add the chopped cilantro and mix. Refrigerate for a couple of hours, this will help the flavors marry and enjoy as a evening snack.

Serve it chilled.

For more DFT recipes click the links below:

https://simplyvegetarian777.wordpress.com/2015/05/06/jhaal-mudi-with-papad-chips-diabetes-friendly-thursdays/

http://easybitesonline.com/steamed-lentil-fenugreek-baskets-with-green-chickpea-salad/

https://shailjatomar.wordpress.com/2015/05/06/deconstructed-papdi-chaat-dft/

http://divinespicebox.com/2015/05/04/lentil-sprouts-tikki/

http://www.vidhyashomecooking.com/2015/05/06/bisibelebath-with-quinoa-and-masoor-dhal-dft/

http://gorgeandserve.com/2015/05/06/sprout-chana-chaat/

http://eatingwelldiary.com/2015/05/06/cabbage-and-coriander-adai-pancake-with-brown-rice-and-lentils-for-diabetes-friendly-thursdays/

http://www.letscookhealthytonight.com/?p=983

http://sus-healthy-living.blogspot.com/2015/05/whole-wheat-coconut-shevai-whole-wheat.html?

Disclaimer:  All the above information about Diabetes is from various internet sites as I am also learning about Diabetes myself.   I am not a professional nutritionist or a dietician so please consult your doctor before making any changes to your diet.  

Chana Chaat-Diabetes Friendly Thursday

Sarika Gunjal

Summer salad/chaat which can be a meal for health conscious people

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Course Appetizer

Cuisine Indian

Ingredients

  

• Garbanzo Beans used 15 oz can
• chopped red and green bell pepper
• shredded carrot
• chopped red onion
• 1 green chili chopped
• salt to taste
• ¾ tsp roasted cumin powder
• ¼ tsp red chili powder
• ¼ tsp chaat masala
• 2 tbsp olive oil
• juice of 1/2 lemon or per taste
• chopped cilantro

Instructions

 

• Soak the garbanzo beans if you are not using can beans. Boil them and let them cool down. If using can beans, drain the can and rinse it thoroughly.
• In a mixing bowl, add onion, bell peppers, green chili, carrot, garbanzo beans, salt, red chili powder, cumin powder and chaat masala.
• Now in a separate bowl, whisk olive oil and lemon juice together. Then pour the mixture on top of the garbanzo beans. Mix well. Take a quick taste test and see if you need to add anything as far as heat or salt. Adjust accordingly.
• Now add the chopped cilantro and mix. Refrigerate for a couple of hours, this will help the flavors marry and enjoy as a evening snack.
• Serve it chilled.

Source:  www.livestrong.com & www.diabetesselfmanagement.com

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