Recipe taken from Balance Magazine, published by Diabetes.org
On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …
Serves: 2 Prep time: 15 mins Cook time: 30 mins
Per Serving 586g:
Carbs: 64.2g Cals: 379 Sugars: 13.3g Fat: 4.4g Sat Fat: 1.1g Salt: 0.33g
Protein: 13.1g Fibre: 15.3g
4 portions of fruit and veg
1 tsp rapeseed oil
1 onion, finely chopped (150g)
2 sticks celery, finely chopped (80g)
1 tsp roasted garlic puree or 1 clove grated garlic
1 sweet potato, peeled and cut into 2cm chunks (approx. 200g)
300ml low-salt vegetable stock
150ml dry cider
1 leek, cut into 1cm slices (150g)
2 tsp Italian seasoning
50g pearl barley
400g can mixed beans, drained and rinsed (235g drained weight)
1 tablespoon chopped parsley (optional)
- Heat oil in a non-stick pan. Add the onion and celery, cover and cook for 5 mins until softened. Add the garlic and cook for 1 min.
- Add the remaining ingredients except the fresh herbs. Bring to the boil, then reduce the heat and simmer for 30 mins or until the desired consistency.
- Season with fresh ground black pepper. Scatter with the parsley and serve.