Soya beans have a low glycaemic index. In fact, all beans have a low glycaemic index, but soya beans particularly so. Try to include them in your diet for their excellent health benefits. A healthy meal in one!
This recipe is from the book Healthy Indian Cooking for Diabetes.
Preparation Time : 11-15 minutes
Cooking time : 11-15 minutes
Servings : 4
Soya bean, soaked
Brown basmati rice,soaked and drained
Green chilli, slit
French beans, boiled
10-12 cm d
coriander leaves, chopped
Bring 1 litre water to the boil in a deep pan. Add the drained soya beans and rice, along with the tomatoes and green chillies. Cook until both the rice and beans are done – about 35–40 minutes.
Heat the oil in a non-stick pan and add the cumin seeds. When the seeds begin to change colour, add the onion and ginger-garlic paste and sauté until the onion is golden.
Stir in the turmeric, yogurt, salt, peas and French beans, mixing well, followed by the cooked rice and beans.
Add 200ml water and the coriander leaves and simmer on a medium heat for 5–7 minutes. Garnish with the mint leaves and serve hot with natural low- fat yogurt.