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Black eyed bean & Vegetable Stew with Harissa Spice- Diabetic Friendly Thursdays

Hello Everyone !!!

DFT goes easy and cooks a one pot meal for you!!

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This week Team DFT is bringing one pot dishes to you all . Our dishes this week will be a delicious array of one pot meals which is nutritious as well as filling . Since these dishes are going to be one pot meals we definitely have to watch the portion sizes extremely carefully. I am bringing a bean & veg stew which is flavoured with harissa , a fiery north african spice .

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For the one pot dish theme this week in DFT I am bringing a delicious black eyed bean and vegetable stew spiced with a fiery North African spice called Harissa . I have explained in detail how to make the harissa spice from scratch at home , so don’t worry it is not an exotic ingredient it is a spice made with few ingredients from your kitchen cupboard. You can also use some other beans instead of black eyed bean for example red kidney bean , white kidney bean or cow peas . This is such an easy recipe to make , you don’t have to slave so many hours in the kitchen and you can whip it up so easily with a slight prep ahead. If you have cooked beans and chopped veggies handy this is such an easy recipe to make . This stew is good for a chilly  night with a slice of whole wheat bread to make it a complete meal. Again portion control is key here because beans does have carbs in them even though the amount of soluble fibers are high. So now let’s get into the recipe of this stew

Yield- 500 gms
Reccomended Serving Size- 150 gms per person (Ideal for a lunch )
Serves- 3 to 4 people
Soaking Time for beans – 8 hours
Preparation Time – 15 minutes
Cooking Time- 50 minutes 
Author- Parvathy V Nair

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Ingredients

Black Bean uncooked  – 1/4 cup , this will yield to 1/2 cup cooked beans 
A medley of vegetables chopped – 1/2 cup I used carrots , beans , green peas , colored                                                        bell pepper please avoid potatoes 
Tomatoes- 2 medium or 3 small chopped 
Garlic – chopped 2 cloves 
Onion – half of a medium onion chopped 
Parsley- 1 teaspoon chopped , if you can’t get parsley feel free to use some cilantro 
Harissa Paste- 1 tablespoon
Green Chilli- 1 or 2 (Optional if you require bit more hotter stew)
Olive oil- 1/2 tablespoon
Salt- as needed 
Lemon Juice – as needed 

For Harissa Paste – This recipe makes approximately 2 to 3 tablespoons of paste and it can be stored in the fridge for upto a week 

Harissa Spice mix- 1 tablespoon
Olive oil – 1/2 tablespoon 
Garlic cloves – 1 or 2 

Harissa Spice Mix recipe , click here 
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Method

1.  Soak the beans for 7 to 8 hours. Wash the beans very well drain and keep it aside . 

2. Now let’s make the harissa paste . For that place all the ingredients which says under the paste in a food processor or in a mortar & pestle and pulse it . 

3. In a stock pot or a sauce pan heat olive oil add onions , garlic and parsley to it . Saute till the onions turn transparent 

4. Add the harissa paste to it , do not add salt now because the harissa paste already have salt in that we can season later to avoid adding excess salt . 

5. Now add all the chopped veggies to it . In medium heat saute for 1 minute . 

6. Add chopped tomatoes and the beans to it . Give it a stir then add water to cover the beans . Now check for salt if required add more and green chillies if you need it bit hotter. 

7. Cover and cook this stew for 40 to 50 minutes or till the beans are cooked , if required do add water in between . 

8. When the beans is completely cooked check seasoning and finish with some lemon juice . 

9. Serve hot with a slice of whole wheat bread or some brown rice for a complete meal 

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Foot Notes 

Black Eyed Beans 
Beans are a rich source of protein. One cup of beans contains about 16 grams of protein, the same as 2 ounces of meat or chicken. People who are vegetarians typically use beans and bean products as their main source of protein. Beans contain no cholesterol…and only about 1 gram of fat.  Beans also contains about 15 grams of soluble  fiber which can help lower cholesterol levels and lower the risk of heart diseases. Beans are also a great source of iron, calcium, potassium, and magnesium, as well as vitamin A and folate.
Source : Diabetes self management 

Tomatoes 
These bright coloured  beauties are full of Iron , Vitamin E and Vitamin C. According to webMD tomatoes are one of the best vegetable/fruit which has to be an integral part of a diabetic friendly kitchen. Because of their low carbohydrate content, tomatoes can play a big role in controlling blood sugar levels and also helps lower calorie intake which can help in weightloss. Eating foods with high levels of antioxidants may help reduce the risk of complications associated with adult diabetes. Tomatoes are a rich source of vitamin C, vitamin E and beta carotene, all conventional antioxidants.

Garlic 
It has been proved that allicin a vital component in garlic helps in lowering the insulin content in the blood. According to eatwell  people who ate garlic with their diabetes medications had better control over blood sugar levels and also their cholesterol and triglyceride levels improved too.

Read More here 

http://www.diabetesselfmanagement.com/blog/beans-will-rock-your-world/
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/diabetes-superfoods.html?
http://www.webmd.com/diabetes/features/stock-your-kitchen-for-diabetes-health
http://www.diethealthclub.com/diabetic-diet/tomato.html
http://www.eatingwell.com/nutrition_health/nutrition_news_information/4_health_benefits_of_garlic?page=3
http://www.diabetes.co.uk/news/2011/Oct/garlic-could-benefit-diabetes-management,-according-to-study-94312684.html
http://www.thehealthsite.com/diseases-conditions/keep-your-blood-sugar-in-control-naturally-with-garlic/

Disclaimer 
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.

Check out these delicious one pot meals from TeamDFT this week 

Sonal’s Multigrain Sambhar Rice 
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Apsara’s Brown Rice Khichdi 
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Swati’s Hariyali Barley Khichdi 
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Prachi’s Shulbato 
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Shailja’s Millet & Vegetable Pulao
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Suchi’s Bisibelebath
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Sarika’s Veg Chilli
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Vidhya’s Quinoa- Foxtail millet pongal
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Anupama’s Red Poha
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17 thoughts on “Black eyed bean & Vegetable Stew with Harissa Spice- Diabetic Friendly Thursdays

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