French Bean and Chana Dal Stir-fry


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Perk up french beans with indian spices in this interesting stir-fry. French beans contain fibre, which binds glucose and slows down its absorption, preventing a quick rise in blood sugar levels.

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A typical South Indian way of preparing French beans, perked up with soaked chana dal and flavoured with a traditional tempering. The chana dal helps provide crunch and volume to the stir-fry, as a low glycemic index alternative to other supplementary ingredients like coconut. While most vegetables can be prepared this way, the French Beans and Chana Dal Stir-Fry is especially beneficial for diabetics as the fibre present in French beans binds the glucose and slows down its absorption thereby preventing a quick rise in blood sugar levels.

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French Bean and Chana Dal Stir-fry recipe - How to make French Bean and Chana Dal Stir-fry

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Method
  1. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
  2. Add the garlic, ginger and green chillies and sauté on a medium flame for a few more seconds.
  3. Add the french beans, chana dal and salt, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  4. Serve immediately.

Nutrient values per serving
Energy 84 kcal
Protein 3.6 gm
Carbohydrates 10.1 gm
Fat 3.2 gm
Iron 1.0 mg
Fibre 3.0 gm
Zinc 0.5 mg

RECIPE SOURCE : Good Food For DiabetesBuy this cookbook

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Reviews

French Beans Foogath ( Good Food for Diabetes)
5
 on 15 Nov 12 11:45 AM


Chopped French beans cooked with Chana dal. Non spicy and tasty.