Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

5/22/13

Toovar Daal - Pigeon Peas


Ingredients:
1 Cup Toovar Daal (Pigeon Peas)*wash and soak for 2 hours. Overnight or all day soaking will reduce cooking time.
2 Cups peeled and cubed Butternut squash
1 Leek trimmed and diced
2 Button Mushrooms diced
2 Tomatoes quartered
1 Cup shredded carrots
1/4 tsp. Curry leaf powder or 4 curry leaves (Optional)
1/2 tsp. Ground Turmeric
1/2 tsp. Black Mustard seeds whole or ground
1/2 tsp. Cumin seeds whole or ground
1 Tbs. Corriander seed powder
1/4 tsp. Fenugreek seeds
1/4 tsp. Cayenne pepper powder (Optional)
2 inch piece of Ginger crushed
1 clove Garlic crushed
1.5 tsp. Salt
5 Cups water

*Set aside handful of chopped Cilantro and Juice of 1/4 Lemon

Discard the soaking water and place the Pigeon Peas and 5 cups water in a 5 quart steel pot and bring to a boil uncovered on high heat stirring occasionally then reduce heat to medium.  Cook for 1/2 hour then add the rest of the ingredients *except the lemon juice and cilantro.



Continue cooking uncovered or cover the pot with a lid slightly ajar to prevent overflowing.  You will need to watch it to be sure it does not overflow and adjust the heat if it spatters.  Stir it occasionally and continue cooking for another 1/2 hour until the pigeon are soft and almost melted consistency.   You may need to extend the cooking time to make sure the pigeon peas are well done.  

Remove from heat when done and add lemon juice and cilantro.

** If you are using an instant pot: Put all the ingredients in the instant pot but reduce the water to 4 cups water and cook for 40 minutes.  At higher elevations increase the time to 70 minutes.
Serve with Brown Basmati rice.

* Optional: 1 cup of cubed any color Bell Pepper and/or Summer Squash and/or Zuchinni

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