Today marks World Diabetes Day to mark the occasion our recipe of the week is taken from Diabetic Recipes for One and Two by Michelle Berriedale-Johnson.
Beetroot and Chickpea/Butter Bean Salad
Both chickpeas and butter beans are low on the Glycaemic Index and both work equally well in this salad – so take your pick. The salad benefits from time to mature so if you have too much it will be fine for at least another 24 hours in the fridge.
Serves 2
1 raw beetroot, peeled and grated
400g tin chickpeas or butter beans, drained
3 spring onions, trimmed and chopped
1 dessertspoon soy sauce
1 dessertspoon vinegar (of your choice)
2 tbsp olive oil or 1 tbsp each olive and pumpkin oil
freshly ground black pepper
Mix the grated beetroot thoroughly with the chickpeas and the spring onions. Add the soy sauce, vinegar, oils and pepper and mix again thoroughly. Cover the dish and heat for 1 minute in a microwave or tip them into a saucepan and warm gently for 2-3 minutes. Warming the chickpeas and beetroot helps them to absorb the dressing. Set aside for 2-3 hours but do not chill. Mix again thoroughly before serving.
Note: Tinned legumes tend to have a higher glycaemic rating than freshly cooked so if you have the time, it is better to cook your own. However, this does often mean that you have to soak them overnight first so will include some planning ahead. However, you should not stress about this as the increase for canned is only a matter of a few points still leaving both beans in the lower end of the table.
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