This diabetic salad encapsulates low GI foods which help diabetics to control their blood glucose levels. It is also a healthy choice for health-conscious who are in the quest to boost energy levels, prevent heart disease and lose weight.
Also known as garbanzo beans, hummus or channa, chickpeas are often used in Mediterranean cooking. High in dietary fiber, zinc, folate and protein, chickpeas are a healthy source of carbohydrates and beneficial for diabetics with insulin sensitivity.
Doongara rice has a lower GI (glycemic index) than most other rice varieties, hence it is more slowly released into the blood stream and this prevent blood sugar spikes. It is a perfect diabetic diet which helps to provide sustained energy release for endurance. Doongara, the Aboriginal word for white lightning, is a gluten-free rice that can be found at your local supermarket.
Preparation time : 15 minutes (plus refrigeration time)
Cooking time : 10 minutes
Serves 6
Rice and Chickpea Salad Recipe | Easy Diabetic Salad Recipes
Ingredients :
1 cup (200g) doongara rice
1¾ cups (430ml) water
300g can chickpeas, rinsed, drained
¼ cup (40g) sultanas
¼ cup (35g) dried apricots, chopped finely
2 green onions, sliced thinly
2 tablespoons roasted pine nuts
balsamic orange dressing :
1 teaspoon finely grated orange rind
1/3 cup (80ml) orange juice
1 tablespoon balsamic vinegar
1 clove garlic, crushed
1cm piece fresh ginger (5g), grated
Method :
- Combine rice and the water in medium heavy-based saucepan; bring to a boil. Simmer, covered, about 8 minutes or until rice is tender. Remove from heat; cover, stand 10 minutes. Fluff rice with fork; cool then refrigerate, covered, until cold.
- Combine rice with remaining ingredients in large bowl; add balsamic orange dressing, toss gently to combine.
To make balsamic orange dressing, combine ingredients in screw-topped jar; shake well.
Nutritional facts per serving :
929kJ (222 cal); 4.3g total fat (0.2g saturated fat); 26.7g carbohydrate; 2.1g fiber; low GI
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