Fiesta Masoor Cheela TexMeX Salad Wrap… Diabetes friendly

Fiesta Red Lentil TexMeX Salad Wrap… Diabetes friendly

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“Celebrate the month of May with Team DFT, indulging on some delicious and hearty wraps that are diabetic friendly and weight watchers friendly.”

Fiesta TexMeX Salad Wrap Fiesta TexMeX Salad Wrap

When someone in the family has diabetes, it does have a big impact on the rest of the family, so it becomes even more important to Incorporate comfort foods that are diabetes-friendly as well as boost your nutrition and good and healthy enough for the whole family to sit down and enjoy the meal together .

Fiesta masoor Cheela TexMeX Salad Wrap

There’s something about a this super simple, tasty and healthy wrap. that’s so satisfying to make and eat!
The beans and veggie filling for this red lentil wrap is so delicious that if I dont keep an eye on it my kids will go on eating until the whole bowl is gone … In other words this filling is good enough to eat with or without the wrap- AND THE BEST PART
Beans are magical amazing source of protein and are packed with fiber which will keep you full for a long time …

FOR THE WRAP …
1/4 cup Red lentil / masoor dal
1 inch piece of Ginger chopped roughly
3 -4 Green chillies or as per taste
Salt to taste
Red chilli powder 1/4 teaspoon
Oil spray for cooking

Method
1.Soak dal in three cups of water for about an hour. Drain and grind with ginger, green chillies and salt to a smooth batter.
2. Add red chilli power and mix well.
3. Heat a non stick pan or a Crepe pan and spray with a little cooking oil spray ..
4. Spread a ladle full of batter to a thin disc. cook on medium heat till the underside is done.
5. Carefully flip over and cook till the other side is done..
Keep aside till ready to assemble

FOR THE FILLING

1/4 cup boiled and drained black beans
1/4 cup any boiled and drained bean of your choice ( I used kidney beans)
1 avocado, chopped
1/2 cup chopped bell peppers of your choice
1/4 tsp cumin
1 tsb freshly ground black pepper
salt as per taste
All of Prepared Dressing

FOR THE SALAD DRESSING WE WILL BE NEEDING
1 tbs olive oil
1 tbs lemon juice
1/4 cup fresh Cilantro / Coriander
1/4 cup low fat yogurt / curd
1 clove smashed garlic
1 small date
A pinch or two chili flakes optional

Blend all the ingredients under dressing to a smooth paste . If the dressing becomes too thick then add a little water to thin it out ..

Combine all the beans and veggies. Pour the dressing over and mix well . Keep aside till ready to use …

To assemble the wrap

1.To assemble each wrap, spoon about 1/4 cup bean filling down center of 1 crepe..
2. Roll up the wrap and enjoy along with any left over filling on the side..

THIS RECIPE SERVES 2-3 people / 2 Wraps per person …

Lets look at the benefits of the ingredients used in making these wraps ..

BEANS

If you’re looking for foods that raise blood-sugar levels slowly and gently, choose high-quality carbohydrates instead of low-quality carbs like refined grains and sugary foods. Whenever possible, you’ll want to couple these carbs with protein and/or healthy fat. Beans (including black, white, navy, lima, pinto, garbanzo, soy, and kidney) are a winning combination of high-quality carbohydrates, lean protein, and soluble fiber that helps stabilize your body’s blood-sugar levels and keeps hunger in check. Beans are also inexpensive, versatile, and virtually fat-free.

TOMATOES
Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels. The low carbohydrate content also helps lower calorie intake and can help diabetics to lose weight. Tomatoes are a rich source of antioxidants and help restore the body’s oxidative balance.

BELL PEPPERS
Peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice on a diabetes diet.
peppers are considered a nonstarchy vegetable — which means that most of the carbohydrates found in peppers are in the form of fiber.

AVOCADO
Avocado is high in monounsaturated fats, which are generally considered among the healthiest of fats. Researchers have found that a diet high in monounsaturated fats and low in low-quality carbs may improve insulin sensitivity. Monounsaturated fats also improve heart health — an especially important benefit for people with diabetes, who are at an increased risk for heart disease and stroke. Add a few thin slices of avocado to your sandwiches in place of mayonnaise,

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

FOR MORE DIABETES FRIENDLY SALADS RECIPES,CLICK ON THE LINKS BELOW

Sonal’s Mung Cheela with Tandoori Mix Veg filling

Swati’s Egg white Salad Whole Wheat Tortilla Wrap

Apsara’s Lettuce wraps

Sarika’s Moong Dal Kebab Wraps

Suchitra’s Panchratan Dosa wrap

Parvathy’s Chicken Pesto Buckwheat Wrap

 

“Cooking is like love: It should be entered into with abandon or not at all.” — Harriet van Horne