onion .

Kadhai Chhole With Fresh Dill Leaves…..


Enjoy the winters with Team DFT’S Greens Overload! Bringing some hearty dishes with seasonal greens & I bring to you delicious Kadhai Chholey with a twist .


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Kadhai Chhole With Fresh Dill Leaves … Diabetes Friendly Thursdays…

I have been trying different ways to serve fresh green leaves to my family and this recipe is one of the many ways!!!
In India dill leaves Or Soya is typically treated more as a leafy vegetable then a herb and is especially used a lot during winter months .

This recipe traditionally uses split bengal gram called chana dal, but chickpeas work just as well.
Instead of making traditional chhole masala OR chickpea curry I went for Kadhai Chhole as I just got a fresh batch of kadhai Masala from “The Spice Factory” which is a new venture started by Sonal Gupta Of Simply Vegetarian 777 …


Yield: 4 servings


1/2 tbsp cooking oil
1 medium onion, finely chopped
1 heaped Tbs. Sonal’s Kadhai Masala OR
1 tsp. Red chili powder
1 tsp coriander powder
1 tsp. Turmeric powder
1 tsp. Cumin powder
1 tsp finely grated garlic
1 tsp finely grated ginger
2 green chillies finely chopped Optional
1 medium tomato, finely chopped
2 cups finely chopped dill leaves with their tender stalks
2 cups boiled and drained chhole / chickpeas OR
1 15.oz Canned chickpeas, drained
1/2 cup drained water from the boiled chana
salt as per taste


  1. Heat the oil in a medium saucepan and sauté the onion over medium heat until it has softened, about 5 minutes.
  2. Now add the grated ginger and galric and cook for another min or so .
  3. Add KADHAI MASALA OR the dry spices and mix well
    Mix in the tomato and cook until it is soft, about 5 minutes.
  4. Add the dill, chickpeas,water and salt, and simmer until the dill is soft and tender, 5 to 8 minutes.
    Serve warm…

I served these kadhai Chholey with multigrain flour chapati, Cucumber Raita and salad on the side along with fresh lime wedges ….


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.

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.

Green Chilies
chilly peppers have the ability to reduce the risk of hyperinsulinemia or high blood levels of insulin & help to lower the insulin levels significantly.

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.


  1. Sonal’s  Methi Mushroom Curry
  2. Apsara’s Spinach Roti Flatbread
  3. Swati’s Multigrain Methi & Palak Roti
  4. Suchitra’s Bhajje Amshe ( Red Swiss Chard/Red Amarnath in a spicy coconut sauce)
  5. Sarika’s Collard Greens and Chanaa

Garbanzo Bean Salad …. DFT


Most Beans and legumes are the healthiest carbohydrates you can eat with diabetes. Most people like beans, but are unsure of how to incorporate them into their diet.
Let me introduce you to a simple chickpea salad which is quick and easy to prepare and is full of flavors…. It makes a colorful side dish or you can serve it as a light entrée for lunch or dinner. …

This recipe is part of recipes with a cause for Diabetes Friendly Thursday.

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I am a proud DFT blogger. To learn about DFT, click on the picture above ..

DFT more recipes link- CLICK HERE

Cleanse your body with wholesome Salads with DFT team this week!


For this week’s Diabetes Friendly post I bring to you this delicious salad which is packed with fiber, protein as well as flavor and is ready to be served within 30 mins … Add grilled fish , chicken or quinoa for more protein or enjoy on it’s own…..

This Recipe Serves 4 – 6

1 15.5-ounce can garbanzo (chickpea) beans, rinsed and drained OR 2 Cups boiled chickpeas
1 medium tomato, finely chopped
1/2 cucumber cut or chopped
½ medium red onion, finely chopped
1 Avocado cubed
1/4 cup cubed cheese ( optional) I used low fat Feta
1/4 cup olives (optional)
1 ripe Mango Chopped
¼ cup fresh cilantro, chopped

Salad Dressing
2 tablespoons olive oil
1 garlic clove, minced
1/4 tsp ground black pepper
1/2 tsp crushed red pepper OR as per taste
2 TBS fresh Lemon Juice
Salt as per taste

TO Assemble
In a big enough Salad bowl, Mix all salad ingredients.
In a small bowl, whisk together ingredients for Salad Dressing . Pour over the salad mixture …


Now Lets look at some benefits of the Ingredients Used for this recipe.

Garbanzo Beans / Chickpeas
Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals. They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium and vitamin B-6. These beans may also lower your risk for cancer, heart disease and diabetes, as well as limiting increases in blood sugar levels after meals.

Avocados are a great source of the mineral potassium, without the relatively high carbohydrates of some other potassium rich foods like bananas. This makes them an especially good addition to a diabetic diet. Avocados are also a very good source of dietary fiber to help stabilize blood sugar levels.

Tomatoes & Lemon
The good news is that no matter how you like your tomatoes & lemons and limes pureed, raw, or in a sauce, you’re eating vital nutrients like vitamin C, iron, vitamin E, So Pick your favorites and get part of your daily dose of soluble fiber and vitamin C

Feta Cheese
You can keep feta cheese as an occasional part of your healthy eating plan, however, because it does have some nutritional value. Opt for reduced-fat feta cheese to lower your intake of saturated fat by about one-third. Use just a small amount of feta cheese.

Ripe Mango
If you’ve been advised to follow a diabetic diet, ask your health-care provider for specific recommendations regarding fruit. Some physicians and dieticians advocate limiting fruit consumption because it’s a source of fructose. If you are able to include a variety of fruit in your diet, choosing mango will significantly boost your intake of two important vitamins – a 1/2-cup serving of the chopped fruit supplies 50 percent and 18 percent of the daily values for vitamins C and A, respectively.

Black olives supply small doses of iron, calcium and vitamin A. They also contain heart-healthy unsaturated fats. While olives can have a place in your healthy eating plan, they also contain large amounts of sodium so you should limit how many you eat at a time.

Foods that contain large amounts of carbohydrates can cause unwanted spikes in blood sugar. In contrast, foods that are higher in fiber and low in sugars and starches can help to lower your blood sugar. As a nonstarchy vegetable that’s high in water and a source of fiber, cucumbers might play a role in helping keep your blood sugar stable.

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.



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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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Vegetable Pulao with Sonal’s PavBhaji Melange….


There is Nothing better then freshly home made spice delivery from a friend…….

Got freshly home made spice mixes from Sonal in the mail a few days back and I was so looking forward to trying them out . Oh and did I mention that they smell amazingly heavenly & I can promise you that Sonal’s spices are better then any market bought spice mixes .,

Looking forward to Sonal going commercial with her “The Spice Factory”.

In this recipe, veggies and rice are first sautéed in oil and then cooked in a pan as you would cook steamed rice . However, the uniqueness of this easy mixed vegetable pulao recipe lies in use of Sonal’s Pavbhaji Masala …

vegetable pulao recipe

PREP TIME: 30 mins
COOK TIME: 25 mins
TOTAL TIME: 55 mins

Main ingredients for veg pulao:

1cups long grained or basmati rice .
1 1/2 cup mixed vegetables . I used chopped carrots, cauliflower , green peas (frozen) and potatoes (you can use your choice of vegetables)
1 medium onion, thinly sliced
1 medium size tomato, chopped
1 tbs minced ginger garlic
1 green chili, finely chopped
2 cups water or veg stock
2 tbsp ghee / clarified butter or oil
1 tbsp Pav Bhaji Masala
1/2 tsp turmeric powder
salt as per taste
1 tsp cumin seeds


Rinse Rice till the water runs clear of starch …
Drain and keep aside.
In a deep thick bottomed pan, heat ghee/oil and add cumin seeds
Now add onions and sauté till golden brown .
Add minced ginger-garlic along with green chili . Mix well.
Add the tomatoes and saute for 2-3 minutes so that they mix well with the onions.
Add all the veggies , Pavbhaji masala , turmeric powder & sauté till mixed well .
Now add drained rice and sauté gently so that the rice gets well coated with the oil and spices .
Add 2 cups of water and stir.
Season with salt and stir again.
Cover and let the rice cook on a low flame, till the water is absorbed and the rice is fully cooked.
Once the rice is cooked , fluff and let the rice stand for 5 minutes.

Garnish with Coriander leaves &

Serve this flavored aromatic vegetable pulao with a lemon wedges , raita, pickle and roasted papadums …


Maharashtrian Kanda Lasun Masala / Onion garlic Powder ….


My love affair with Maharastrian cuisine started around a year or so back when one of my very dear friend introduced me to it . I have eaten it before as my hubby was from Mumbai , but it was mainly street food .
I came to know through the friend that every Maharashtrian family has their own version of masalas .
This recipe was passed on to me by a friends Mom . The recipe I was given was too hot and spicy for my family so I changed it a bit . The recipe calls for 4-5 cups of hot red chili powder but i have used 2 cups of spicy red chili powder and 2 cups of Kashmiri chili powder .
I mostly use this masala for my everyday cooking . Some ways to I use this masala while cooking are in eggplants , cauliflower , chicken curry , pulao , Fish curry etc just to give you an idea . You can basically add this masala to anything ..
Be prepared to spend some time in the kitchen as this masala is a little time consuming but very well worth the time spent .

Lets get going

We will be needing

3/4 cup Garam Masala
4 cups Red Chili Powder ( I used 2 cups of spicy red chili powder & 2 cups Kashmiri lal mirch powder )
500 grams / 1 lb. Red Onions
1 Large Bulb Garlic between 1/2 cup
1/2 cup Sesame seeds ( dry roasted )
1 cup Dry Grated Coconut flakes (loosely packed)
1/4 cup or as per taste Salt
1/2 cup Oil Divided

Preparation –

Step 1

Peel and thinly slice onions. Heat 3 tbsp oil in a large pan. Add sliced onion and s sauté on low flame. We will be caramelizing the onion without burning them. It can anywhere between 30 mins to an hour . Add more oil, 1 tbsp at a time, if needed. This step is very important so please do not try to save time here otherwise the whole masala can go bad in a few days.
Well cooked onions will be caramelized and will taste sweet.
Once the onion is cooked well, keep it on a kitchen counter & let it cool completely

Step 2

Dry roast grated coconut and set aside to cool . Ones cooled down grind to fine powder.
Grind garlic to a fine paste with little salt if needed. Please do not use water at all.
Once onion has cooled down , grind it in batches to a fine paste. Again please Do not use water.
Now all the ingredients are ready for mixing.

Step 3


Divide everything in 4 parts and add one part of each ingredient in food processor with ‘S’ blade. Run the food processor to mix thoroughly. Once its mixed taste the salt and add more if needed and mix again. Remove it in a large mixing bowl.
Repeat the process with remaining 3 parts.
Now mix everything in a bowl and adjust salt to taste .
The final product needs to be little damp and that is the correct consistency.
If you put too much oil then mix will become wet.