Lettuce Salad Wrap With Tzatziki Sauce Diabetes Friendly
Diabetes Friendly Thursday
Creating recipes with a cause!
Cleanse your bodies with wholesome Salads with DFT team, this week!
To know more about DFT click here. For more recipes please read until the end of the post.
The wholesome feeling a salad provides is in itself an appetizing thought for me. If they can be made interesting and delicious too, that will leave nothing wanting. They involve such less work too.
I love chickpeas in anything. They are wholesome, delicious, protein and fiber rich and make an excellent addition to salads. They are infact bring about increased chances of satiety and blood sugar regulation. See foot notes if you wish to know more.
In addition the crunchy juicy vegetables and the zingy dressing make this salad very nutritious and delicious indeed. I can have this everyday. You can mix and match your choices of non starchy vegetables, sprouts and enjoy with the same sauce.
- for the salad>>
- 1 large lettuce leaf
- ½ a cup of cooked chickpeas (garbanzo beans)
- ½ a cup of finely chopped red onion
- ½ a cup of red bell pepper chopped fine
- 5 olives chopped into semi-circular shapes
- a handful of spinach, roughly torn
- 5 Jalapeno pepper slices, chopped into halves
- for the dressing>>
- ½ a cup of peeled and finely chopped cucumber
- 5 large mint leaves
- 1 clove of garlic chopped
- ¾ cup of hung low fat yogurt or low fat Greek yogurt
- 1 tablespoon of lemon juice (or to taste)
- salt and pepper to taste
- to prepare the dressing, if using yogurt the whey will need to be drained off from the curd.
- for this place a colander or sieve over a container. line it with muslin cloth or cheese cloth or multiple layers of thick absorbent paper towel.
- now place curd over this and allow it to drain for about 10-20 minutes.
- meanwhile, prepare a smooth puree of the cucumber, garlic, mint, freshly ground pepper using the blender.
- transfer the thick hung curd to a bowl, add the puree to this. mix.
- add lemon juice and salt to taste. mix well. dressing is ready.
- to prepare the salad, toss the chickpeas, onion, red bellpepper, olives, jalapenos, spinach in a bowl together.
- spread out a lettuce leaf, place the salad over it.
- drizzle the tzatziki dressing.
Vegetables: These make 2 cups 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)
Garbanzo beans provide significant amounts of protein, fiber, iron, magnesium, manganese, copper, phosphorus, folate and vitamin B-6. Although they also contain a lot of carbohydrates, they can be a nutritious part of any meal, even if you are diabetic or trying to lose weight by following a low-glycemic index diet. Read more here.
Fiber and Protein are very beneficial in slowing down the digestion of food we consume. Being rich in both, the garbanzo beans are very helpful in better blood sugar maintenance. It has a GI of 28 – 32 which is low. Glycemic load is 8. If you wish to read more about Glycemic load click here.
Lettuce leaves especially Romaine Lettuce has very low Glycemic Index. 2 cups of raw lettuce provides 1 calorie. Brings 8% of DV of dietary fiber. Very low in fat content. But brings forth loads of vitamins and minerals. read more here.
For more recipes from this week’s DFT check the links below –
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