Diabetes Friendly Thursday
Creating recipes with a cause!
It’s a kebeb and tikki factory this time!
Kebabs have been around since the time of the Moghuls who adopted the dish from Eastern Mediterranean regions where it originated. Today we can say ‘kebabs’ belong to Middle Eastern, Eastern Mediterranean as also South Asian regions as Wikipedia says.
The term ‘kebab‘ can refer to a dish cooked on skewers directly on or next to the fire, some variations even served as slices.
In today’s terms, I have come to learn that, they are either shallow fried or grilled but never deep-fried. One look at the kebabs and one might think they the same as tikkis which are very popular potato based patties. I have come to also learn that kebabs do not have potato in them.
Considerations towards DFT such a bringing in protein-rich, low carb, fiber-rich recipes lead me to create these Black Eyes Bean Kebabs With Mint Yogurt Dip. These kebabs have added vegetables and herbs along with spices which infuse life into these bean patties at the same time balancing the carb load. For more info regarding benefits of the main ingredients please read the foot notes.
black eyes beans or black eyed peas – 1 cup
rolled oats – 1/4 – 1/2 cup (optional)
onion – 1 chopped fine
red and yellow bell peppers – chopped fine – 1 tbsp each (you can add more if you wish)
fresh mint leaves chopped fine – 2 tbsp
fresh coriander chopped fine – 2 tbsp
garlic clove – 1 chopped fine
red chili powder – 2 tsp (adjust to tolerance)
cumin powder – 1 tsp
garam masala – 1/2 tsp
salt to taste
1-2 green chili finely chopped can also be added, I haven’t.
olive oil to aid in the shallow frying process – a few spoons
- black eyes beans or black eyed peas - 1 cup
- rolled oats - ¼ - ½ cup (optional)
- onion - 1 chopped fine
- red and yellow bell peppers - chopped fine - 1 tbsp each (you can add more if you wish)
- fresh mint leaves chopped fine - 2 tbsp
- fresh coriander chopped fine - 2 tbsp
- garlic clove - 1 chopped fine
- red chili powder - 2 tsp (adjust to tolerance)
- cumin powder - 1 tsp
- garam masala - ½ tsp
- salt to taste
- 1-2 green chili finely chopped can also be added, I haven't.
- olive oil to aid in the shallow frying process - a few spoons
- first wash the black eyed beans well and soak with fresh water overnight.
- the following morning, drain, add fresh water and cook until the beans are soft and mashable.
- I pressure cooked it until the first whistle, then switched it off.
- allow the pressure cooker to cool off naturally.
- powder the rolled oats in a grinder and keep this ready.
- then drain the cooked beans very well.
- add the cooked beans to a bowl, leaving a few tablespoons behind.
- mash using a potato masher.
- now add powdered oats chopped onion, chopped garlic, fresh coriander, mint, red and yellow peppers and the unmashed beans.
- mix well, adding salt to taste, cumin powder, red chili powder, garam masala powder.
- using your clean hand mix everything well, bring it together.
- now, heat a skillet. add a tsp or two of oil, spread this all over using a clean absorbent kitchen towel.
- now pinch out a handful of the prepared mixture, even it out and pat it to form a patty about half a cm thick, 2 to 2&1/2 inches in breadth.
- place this on the skillet. add a few drops of oil all around the patty and over the patty.
- after 2-3 minutes or after the under-side turns brown, flip carefully using a flat spatula.
- again cook for 2-3 minutes or until brown.
- transfer an absorbent paper towel.
- repeat the same with the rest of the mixture. you can also cook 4-5 patties in one go.
- serve immediately with the mint yogurt dip.
You can try out a single kebab at first, if you like the end result, carry on with the same. Otherwise, add powdered oats or oats flour to make the patties.
keeping some of the beans whole gives a lovely texture to the kebab.
Mint Yogurt Dip
finely chopped fresh mint – about 2 tbsp
finely sliced spring onion – about 1 tbsp
yogurt – 3/4 cup (low fat or Greek yogurt) (for vegan version use coconut yogurt or soy yogurt)
lemon juice – 1 tsp or as per taste
salt and freshly ground pepper to taste
water as needed to adjust the consistency as needed.
- in a bowl, add the mint, spring onion, yogurt, mix.
- add lemon juice, salt and pepper, mix.
- add water if needed to adjust the consistency.
- allow the ingredients to soak in the yogurt for about 10 minutes, ensuring flavor absorption as well as softening of the fresh mint and spring onion.
- serve with the Black Eyed Beans Kebabs or as a dip in any appetizer/snack platter.
Do remember portion control is key.
Black Eyed Beans: These are rich in protein as well as complex carbohydrates (which means they have fiber in addition to starch). 1/2 a cup of cooked black-eyed beans contains 18 g of carbohydrates which makes it a moderate source but not a high source of carbohydrates. They have a glycemic index of 38 which is considered low as compared to a 100 for pure sugar (55 or less is considered low). The 7 g of protein and 6 g of fiber also contributes towards this bean being a healthier addition to a meal, keeping one fuller for longer as also not contributing to a sudden rise in the blood sugars post consumption.
For more information regarding the above please read here (diabetes.org)(about GI), here (nutritionMD.org) (choosing carbohydrates) and here (livestrong.com) (calorie content of black eyed beans).
To understand Glycemic Index better, read here (diabetes.org.uk).
Oats: Oats are often hulled, however, they retain their bran and germ accounting for a concentrated source of fiber and nutrients. Studies have shown that patients with Diabetes Type 2, when given foods rich in oatmeal or oat bran which contain beta-glucans, had lower rises in blood sugar after consumption as opposed to rice or bread.
Oats also are rich in magnesium, a mineral that acts as a co-factor for more than 300 enzymes including the ones involved in the body’s use of glucose and insulin secretion.
For more information regarding oats and its benefits, read here (whfoods.com)
Red, Yellow Bell Peppers, Onion, Garlic, Fresh Mint, Fresh Coriander, Fresh Spring Onion: These make a little more than 1cup of non-starchy vegetables which are high in fiber, have low Glycemic Index. Generally non-starchy vegetables have 5 g of carbohydrates in 1/2 cup cooked or 1 cup raw. Most of this is fiber and hence need not be counted unless you eat more than 1 cup of cooked or 2 cups raw at a time.
For more info. regarding non-starchy foods read here (diabetes.org)
Yogurt/Greek Yogurt: Yogurt, for every 6 oz provides 8 g of protein and 12g of carbohydrates, while Greek yogurt has 12g of protein and a third of the carbohydrates as compared to natural yogurt. Read here for dairy choices in Diabetes and here about yogurt in everyday diabetic diet.
I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
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