South African Chakalaka for Diabetes
South Africa's vibrant culture extends beyond its breathtaking landscapes and rich history. It's a land bursting with flavor, and one iconic dish that embodies this is Chakalaka. Traditionally made with vegetables, beans, and spices, it's a versatile side dish or condiment.
But for those managing diabetes or insulin resistance, the classic Chakalaka recipe can present some challenges. The focus on starchy vegetables like potatoes and baked beans can push the glycemic index higher.
This is where our Low-Glycemic Chakalaka comes in! Packed with complex carbs, protein, and healthy fats, it offers a delicious and nutritious alternative that can be enjoyed by everyone, especially those seeking to improve blood sugar control and promote diabetes remission.
Why it's Diabetes-Remission Friendly:
- Low Glycemic Index: Fire-roasted tomatoes, non-starchy vegetables like bell peppers and carrots, and quinoa (a complex carb) contribute to a lower overall glycemic index, meaning it has a minimal impact on blood sugar levels.
- Fiber Power: Vegetables and quinoa are rich in fiber, which helps regulate digestion and absorption of sugar into the bloodstream.
- Plant-Based Protein: Black beans or a plant-based protein alternative provide sustained energy.
- Low in saturated fats
- Balanced Macronutrients for Healthy Longevity:
- Carbs (60%): Quinoa (complex carb) and vegetables contribute to the majority of carbs.
- Protein (20%): Beans are also an anti-inflammatory protein source with high levels of fiber.
- Fats (20%): Olive oil adds healthy fats.
Nutritional Benefits Beyond Diabetes Support:
- Vitamins and Minerals: The colorful veggies offer a variety of vitamins and minerals essential for overall health.
- Antioxidants: Bell peppers and tomatoes are rich in antioxidants that help combat cell damage.
- Healthy Fats: Olive oil provides monounsaturated fats, beneficial for heart health
Chakalaka Recipe
Ingredients:
- 1 tablespoon olive oil
- 1 red onion, finely chopped
- 3 cloves garlic, minced
- 1/2 inch ginger, grated
- 2 teaspoons curry powder
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 large carrots, grated (around 2 cups)
- 1 (14.5 oz) can diced tomatoes, fire-roasted (optional: add a pinch of stevia if using regular diced tomatoes)
- 1 (15 oz) can black beans or other bean of choice, rinsed and drained or home cooked
- 1 cup cooked quinoa (complex carb)
- 1/2 cup chopped fresh cilantro
- Salt and black pepper to taste
- 1/4 teaspoon red chili flakes (optional)
Instructions:
- Heat olive oil in a large skillet over medium heat. Add onion and cook until softened, about 5 minutes.
- Add garlic, ginger, and curry powder. Cook for another minute, stirring constantly until fragrant.
- Add bell peppers and carrots. Cook for 5-7 minutes, stirring occasionally, until softened slightly.
- Add diced tomatoes (and stevia if using) and black beans. Bring to a simmer and cook for 10 minutes, allowing flavors to meld.
- Stir in cooked quinoa and fresh cilantro. Season with salt and pepper to taste.
- Add red chili flakes for a touch of heat (optional).
- Serve hot over a bed of quinoa or another whole grain of your choice.
Chef's Tips:
- Spicier version: For a more intense flavor, add a chopped jalapeno pepper with the bell peppers.
- More protein: Add additional beans or tofu.
- Vegetable variations: Feel free to add other vegetables like green beans, broccoli, cauliflower, chopped leafy greens, zucchini, or chopped mushrooms.
Enjoy this delicious and healthy twist on Chakalaka!
Nutritional Analysis (per serving):
- Calories: 350
- Carbs: 45 grams (complex carbs)
- Protein: 15 grams
- Fat: 10 grams
- Fiber: 10 grams
- Sodium: 300mg (depending on added salt)
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