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Friday, December 19, 2014

[Healthy_Recipes_For_Diabetic_Friends] Ginger, Split Pea and Vegetable Curry (Subzi dalcha) - 30g Carbs, 6g Fiber

Ginger, Split Pea and Vegetable Curry (Subzi dalcha) - 30g Carbs, 6g Fiber

From: EatingWell - January/February 2008
Protein-rich yellow split peas combined with fresh vegetables yields a hearty, stewlike curry—perfect for a cold winter night by the fireplace, with a loaf of crusty bread. Try any combination of vegetables—sweet potatoes, winter squash and spinach create a sweeter offering. Don't be alarmed by the number of chiles—the vegetables and split peas bring the heat level down to make each bite addictive without being excessively hot.

Nutrition Profile - - Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free

Active Time: 50 min
Total Time: 50 min
Servings: 6
Serving Size: generous 1 cup each

1 large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes
1/2 cup yellow split peas, (chana dal)
1 cup cauliflower florets, (1-inch pieces)
1 cup green bean pieces, frozen or fresh (1-inch pieces)
1 small (8 oz) eggplant, cut into 1/2-inch cubes
1 medium carrot, cut into 1/4-inch-thick slices
1 3/4 tsp salt
1/2 tsp ground turmeric
1 Tbsp canola oil
1 tsp cumin seeds
4 large cloves garlic, cut into thin slivers
1-3 fresh green chiles, such as Thai or serrano chiles, stemmed and thinly sliced crosswise (do not seed)
1 Tbsp cornstarch
1/4 cup finely chopped fresh cilantro
4 long thin slices fresh ginger, cut into matchsticks
Juice from 1 medium lime
1 tsp ghee, or butter (optional)

Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. (The water will become cloudy.) Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes.

Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes more.

Meanwhile, heat oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Remove from the heat.

Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the "washings" back into the saucepan.

Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice and ghee (or butter), if using.

Servings: 6
Serving Size: generous 1 cup each
Nutrition per Serving: 161 Calories, 3g Fat, 0g Sat, 1g Mono, 0mg Cholesterol, 30g Carbs, 6g Fiber, 6g Protein, 700mg Sodium, 663mg Potassium

Nutrition Bonus: Vitamin A (40% daily value), Vitamin A (35% dv), Folate (28% dv), Potassium (19% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1 /2 starch, 1 vegetable, 1/2 fat