Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes, lentils

43

LIVING

making carbs count

SOURCES

Healthline.com

ohmyveggies.com

allrecipes.com

bbccgoodfood.com

merchantgourmet.com

Nutrition

While the many varieties of

lentils may vary slightly, on

average, 200g of cooked lentils

provides:

Calories: 230

Carbs: 39.9g

Protein: 17.9g

Fat: 0.8 grams

Fibre: 15.6g

Vitamin B6: 18% of the

recommended daily

allowance (RDA)

Folate: 90% of the RDA

and spoon half the onion mixture on

top of each. Top with a handful of

chopped fresh coriander and small

chopped tomato.

Stews: These dishes are a great

way to use up some veg and are

always lovely and filling. Simply fry

an onion and garlic base, transfer

to a big pot and add veggies such as

celery, carrots, tomatoes, potatoes

and your lentil of choice - green or

brown are ideal. Cover with a good

amount of stock and chilli flakes for a

bit of extra flavour.

Dal Makhani is a slow-cooked creamy Indian curry

with black lentils, sweet spices, cream and ginger.

Lentil varieties

The most common types of

lentils are brown, Puy, green,

yellow and red, and beluga.

Brown: Said to be the most

eaten variety, brown lentils are a

great addition to stews, thanks

to their earthy flavour and as

they cook quickly.

Puy: These speckled,

greenish-bluish-greyish orbs

originate from the French

region Le Puy-en-Velay. Since

they are grown in this distinct

place (which has volcanic soil)

the taste is slightly different

- it's even more peppery and

flinty. They tend to keep their

shape when cooked.

Green: Similar in colour to

Puy lentils but often larger, they

are a good and cheaper option

(Puy are top of the range). They

are popular in Europe and tend

to take about 45 minutes to cook

- also a good choice for stews.

Yellow and red: Sweet and

nutty in taste, these hulled

lentils cook quickly and lend

themselves well in curries and

feature as the main ingredient

for many dhals.

Beluga: These small black

lentils are great in salads. Beluga

lentils are a type of small, black

lentil, which get their name from

their resemblance to Beluga

caviar. They are grown in the

cool, dry climates of Canada

and America's northern plains

and are less common than red,

yellow and green lentils. black

lentils such as Beluga possess

anthocyanins - the same

powerful antioxidant found in

dark berries like blueberries and

blackberries. These antioxidants

are great at preventing damage

to cells by free-radicals. They

have a delicate taste and

are fantastic at absorbing

other flavours.

Soups: For a simple yet hearty

soup, cook chopped onions, garlic,

carrots and celery in a large pan,

seasoning with oregano and basil.

Stir in the desired portion of

dry lentils, add water and tinned

tomatoes. Bring to the boil and then

simmer for at least 1 hour.

Salads: Pad out any of your go-to

salads with a cup of cooked, cooled

lentils. Add flavour with crunchy

cucumber, cherry tomatoes, rocket

and even some lightly fried halloumi.

Stuffed peppers: Stuff pre-baked

red and yellow peppers (for extra

sweetness!) with a wholesome mixed

blend of seasoned lentils with fried

onion, garlic and mushrooms, and

top with cheese. Pop back in the

oven till the cheese bubbles.

Index

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  38. desang diabetes magazine, diabetes diet, diabetic diet, counting carbohydrates, food for diabetes
  39. desang diabetes magazine, diabetes diet, diabetic diet, counting carbohydrates, food for diabetes
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  42. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes, lentils
  43. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes, lentils
  44. Desang Diabetes Magazine, Making Carbs Count, carbohydrate counting for diabetes, lentils
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  46. Desang Diabetes Magazine, free diabetes magazine, living with diabetes

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