Kidney beans

Rajma / Kidney beans Arancini..


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This recipe is part of Recipes With A cause for Diabetes Friendly Thursday.


This time DFT theme was Rakhsha Bhandhan and Onam special and what better way to celebrate this auspicious festival then to cook and dedicate the post to your sibling ..
I decided to make one of my brother’s all time favorite food ” Rajma Chawal” but with a twist ..
This is my Indian twist on the Arancini made using Rajma , brown rice and bread crumbs …
Arancini’s were introduced in Sicily, Italy, and are traditionally deep fried rice balls coated with breadcrumbs, made with rice, cheese and saffron… Arancini’s name derives from the word arancia, which, in Italian, refers to the orange fruit.

Team DFT celebrates Raksha Bandhan which represents the love and respect between siblings along with Onam which is reminiscent of Kerala’s agrarian past, as it is considered to be a harvest festival.

Try these Arancinis at your next party and have people talking about these for weeks to come ..

Makes 10-12 Arancinis
Serves : 3-4 people
Serving size : 3 a person

For Aranchini
2 cups Rajma / kidney beans ( boiled , drained and mashed)
1/2 cup Fresh Bread crumbs
1/2 cup boiled plain brown rice
1 shallot, finely chopped
1green chilli, finely chopped
1 tsp grated ginger
1 tsp garlic clove finely chopped
2 tbs fresh coriander, chopped
1 tsp red chili powder OR too taste
Salt as per taste
1 TBS vegetable oil

1.In a large mixing bowl , Add chopped shallots, coriander leaves , garlic, ginger, green chillies boiled rice , red chili powder and salt with mashed rajma/ kidney beans and mix well.
2.Cover with clingfilm and refrigerate for 30 -40 minutes.
3.Form the Rajma mix into walnut size balls.
4.In another mixing bowl add the bread crumbs .
5.Roll the Aranchini balls in bread crumbs and coat nicely .
6.Heat Appe pan brushed with some oil .
7.Pan Fry the arancini until golden brown – about one minute on each side ..
Alternately they can be baked in a preheated oven at 375°F (190°C) for about 20 min or until golden brown.. Flip them over in between …

Serve hot with your favorite dipping sauce ….I served it on top of indian curry masala ..

Recipe for Curry Masala .. Makes about 1 cup

1 medium onion , chopped
2 medium tomatoes
2 cloves garlic
1 green chili
1 tbs ginger
1 tsp red chili powder
1 tsp coriander powder
1/2 tsp turmeric/ haldi powder
1 tsp garam masala
2tsp oil

Method :
1.Heat oil in a pan on medium heat ..
2. Once hot chopped onion and cook them till golden brown. About 6-8 minutes.
3.Now add chili, ginger and garlic and cook for another 2-3 mins
4.Reduce the heat to low and add the tomatoes along with chili, coriander, and turmeric powder.
5. Cook the masala on medium low heat till the oil starts separating from the sides of the pan.
6. If you see masala sticking to the bottom of pan, add some water.
7. Add salt and garam masala and mix well just before putting the stove off ..

Once the masala cools down ,blend it in a blender with enough water to make it into a smooth paste or sauce consistency ..

Benefits of Ingredients used in the Recipe …

The American Diabetes Association suggests that people with diabetes include kidney beans , dry beans and lentils into meals. Dry beans are also recommended as a healthy food choice in the USDA’s MyPyramid & recommends eating 3 cups of legumes per week, including beans. That is equal to approximately ½ cup per day.
Dry bean consumption has also been shown to have beneficial effects on risk factors for diabetes including reducing total cholesterol, LDL-cholesterol, triglycerides, and increasing HDL-cholesterol, and has been associated with decreased body weight..

Eating for diabetes means selecting your foods wisely and choosing the best carbohydrates to suit your meal plan. Brown rice is a nutty, earthy flavored whole grain rice that is an ideal replacement for high carbohydrate white rice. Brown rice is still a member of the grain family, however, and does contribute carbohydrates. Be sure to account for them properly to reduce the impact on your blood sugar.

Whole wheat bread contains the most nutritious parts of the bread: the bran, the endosperm and the germ. The more whole wheat a bread contains, the more it moderates your blood sugar.
The germ and bran contained in whole grains have large amounts of nutrients like magnesium, chromium, omega-3 fatty acids, and folate; these are stripped out of wheat when it’s processed into white flour products. Whole-grain foods also contain lots of fiber.

The American Diabetes Association recommends that you eat at least three to five servings of vegetables daily. Adding onions to your soups, stews, sandwiches, salads and casseroles boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet. A half cup of chopped spring onions contains 26 calories and 5.9 g of carbohydrates. Storage onions, such as yellow, white or red onions, contain 16 calories and 3.7 g of carbohydrates per half cup.

Recently ginger has demonstrated promising results in basic science and animal research testing its ability to improve insulin sensitivity, reduce oxidation, and improve cholesterol (Bhandari et al. 2005 and Akhani et al. 2004). We still do not know much about the impact of ginger on these parameters in humans, however the preliminary research is very promising- and ginger tastes quite good..

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.



Provencal Vegetable Stew….. DFT


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Summer vegetables are the star of this healthy and low fat summer vegetable stew. This stew is a great way to use up fresh summer vegetables and ensures that the stew goes from stove to table in just 30 minutes.

The most common ingredients for this provencal stew are onions, garlic, zucchini, eggplant and tomatoes. You could also add in additional vegetables of your choice ….

Makes: 4 servings
Serving Size: 1 1/2cup
Cooking time : 30 Minutes


1 TBS Olive Oil
1 medium Yellow Onion Chopped
1 medium egg plant , cut into 1/2 inch slices
1 large zucchini, cut into 1/2-inch slices
1 large yellow summer squash, cut into 1/2-inch slices
11/2 cups boiled Kidney beans ( drained)
1 large tomato, chopped
2 teaspoons minced garlic (4 cloves)
1/4 teaspoon dried rosemary crushed
1 teaspoon ground black pepper OR to taste
1 tablespoon fresh basil or 1 teaspoon dried basil crushed
1 cup tomato juice ( I pureed them , you can even use canned )
1 tablespoon white or regular balsamic vinegar ( optional )
slices of baguette-style French bread OPTIONAL
3 tablespoons shredded Romano or Parmesan cheese ( Or any cheese of your choice )


Heat Olive oil in a deep skillet or pot over medium heat.

Add the garlic, bay leaf & onions and sauté for 2-3 mins.

Combine zucchini, yellow squash, beans, tomato, rosemary,
pepper, and dried basil, if using along with tomato juice

Cover and cook on medium to low-heat till all the vegetables are tender ..

Switch off the heat & Add balsamic vinegar If using …

To Prepare croutons:

Preheat oven to 400 degrees F.
Lightly brush bread slices with olive oil and bake until golden brown .

To serve

ladle vegetable stew into bowls. Top with croutons and cheese.

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Kidney beans Benefits for Diabetics

Kidney beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia as kidney beans can really help you balance blood sugar levels while providing steady, slow-burning energy.
For more details CLICK HERE

Zucchini AND Summer Squash Benefits for Diabetics

Zucchini & Summer Squash for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels. The B-vitamins, folates and fiber go a long way in stabilizing the level of sugar in your blood and thus help in keeping Type 2 diabetes at bay.


Eggplant Benefits for Diabetics

Eggplant can be beneficial in restricting type-2 diabetes. They contain low level of carbohydrate and are a fibre rich food. They also contain phenols which help in regulating the level of glucose in the blood and restrict it from surging or plunging.


Remember, these are guidelines, not a precise prescription or diet. Your individual health situation may mean that this way of eating won’t work for you. Before making any changes to your diet, please consult with your healthcare practitioner.

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