Healthy recipe for people with diabetes. Low GI Recipe
Healthy recipe with a low glycemic index. Low fat Recipe
Healthy and delicious low fat recipe. Low carbohydrate Recipe
Healthy and flavoursome recipe low in carbohydrates. Dairy Free Recipe
Dairy free recipe for people with lactose intolerance. Gluten free Recipe
Gluten free recipe for people with gluten intolerance. Vegan Recipe
Healthy and tasty vegan recipe that contains no animal products. Heart Healthy Recipe
Heart healthy recipe to nourish your heart. Vegetarian Recipe
Healthy vegetarian recipe (the recipe may contain dairy or eggs only).
- 1/2 cup borlotti beans, soaked overnight in cold water
- 1 eggplant, chopped into 3cm pieces
- 1 red capsicum, chopped into 3cm pieces
- 400g Swiss Brown or Shiitake mushrooms
- 1/4 cup vegetable stock
- 1 large red (Spanish) onion, chopped finely
- 3 cloves garlic, finely chopped
- 1/3 cup organic currants
- 1 Tspn ground coriander
- 1 tspn ground cumin
- 3 Tbsp fresh mint, finely chopped
- 3 Tbsp fresh parsley, coarsely chopped
- Extra virgin, cold pressed olive oil
- 1 cup basmati rice, steamed or boiled
- Cook the drained beans in simmering water over medium heat for about 30 minutes, or until the beans are almost completely cooked.
- Put the eggplant and capsicum on an oven tray and spread some olive oil on them.
- Roast the eggplant and capsicum at 200°C (or 400°F) for about 20 minutes, turning over once, until they are golden in colour (do not let them get blackened).
- When the eggplant and capsicum are cooked, remove from the oven and set aside.
- Heat 1-2 tablespoons of the olive oil in a large saucepan.
- Cook the onion and spices over low heat until the onion is soft and spices become aromatic. Add a little water if the onion starts sticking to the pan.
- Add the mushrooms and increase the heat to medium-high.
- Add the vegetable stock, beans, garlic, lemon juice, currants, eggplant and capsicum.
- Season to taste with some salt.
- Cook over low heat for about 15 minutes, so that all the vegetables are cooked through.
- Meanwhile, wash the rice and steam or boil it to cook it.
- When the vegetables are cooked and the heat is turned off, stir in the mint and parsley
- Add equal portions of the cooked rice to 4 plates.
- Top with the vegetables and some coriander leaves.
To make this recipe low in carbohydrates and low GI, use either no rice or less rice - just substitute more vegetables in the recipe.Advertisement
|Nutrition Information||Amount||% Daily
|Calories from fat||43||10.8%|
|Total fat||4.8 g||7.3%|
|Saturated fat||0.8 g||3.8%|
|Dietary fibre||14.8 g||49.3%|
These are approximate values.
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