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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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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Palak Paneer / Spinach with Cottage Cheese …


Palak Paneer is creamy Punjabi spinach with paneer (indian cottage cheese ) This combination of spinach and paneer is not only highly nutritious, but is a splendid blend of taste, texture and flavor and a very popular dish amongst youngsters as well as adults and served in every indian restaurant. This is a simple recipe and is ready in under 30 minutes…
Serves 4.


16oz bag frozen spinach Or 500 grams fresh Spinach**
100 grams Paneer / Indian cottage cheese
2 green chillies
2 medium tomatoes
1 tsp chopped ginger
1/2 teaspoon turmeric powder (haldi)
1tsp red chili powder
1 tablespoon oil
salt to taste
1/4 cup heavy cream Or 1/2 cup half & half or 3/4 cup milk***


Thaw the frozen spinach and blend it just for a minute so spinach has a creamy texture and does not becoming too pasty .
Puree the tomatoes , green chilies and ginger .
Mix turmeric, and red chili with tomato puree and set aside.
Cube the paneer into pieces and keep aside ( some people fry paneer till it become light brown ) I don’t .
Heat the oil in a pan .
Ones hot add the tomato puree mixture, and let it cook for a few minutes until the tomato puree is about half in volume.
Add the spinach, and let it cook on low medium heat for about 10 minutes covered.
Add heavy cream and let this cook another four to five minutes.
Add paneer and fold it gently with spinach and let it simmer for a 2-3 minutes. Pot should remain covered until the cooking is finished, otherwise the spinach will splatter.
Serve with Chapatis , Naan, paratha or any flat bread of your choice .
I especially love Spinach and Paneer with steamed white rice ….


If using fresh Spinach / Palak then **

Blanch the spinach in a vesselful of boiling water for 2 to 3 minutes.
Drain, refresh with cold water and keep aside to cool for sometime.
Blend in a mixer to a smooth purée and keep aside.

2. You can replace milk , half and half , heavy cream with soy milk ,Lactaid, almond milk etc ***
3. Paneer/ cottage cheese can be replaced with Tofu …
4. If you are a vegan then you can use boiled and cubed potato.
Bringing This Palak Paneer to Angie’s FF#60