Articles & Recipes
Lentil Bean Goulash
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1/3 cup dried yellow split peas (75grams)
1/3 cup red lentils (75grams)
1/3 cup green lentils (75grams)
4 cups boiling water (1000ml)
2 medium finely chopped onions (200grams)
2 crushed cloves garlic (6grams)
2 tsp mono/polyunsaturated oil (10ml)
2 tabsp water (40ml)
1 tabsp fresh or 1 tsp dried oregano
1 tabsp fresh or 1 tsp dried thyme
1 tsp caraway seeds
1 cup tinned kidney beans (200grams)
1 x 400g tin tomatoes (400grams)
½ cup water (125ml)
Method
* Place split peas and red and green lentils in a saucepan with 1 litre of boiling water. Return to the boil and cook for 2 minutes. Cover and leave for 1 hour. Drain and put aside until required.
* Place onion, garlic, oil and water in a heavy based saucepan with oregano, thyme and caraway seeds. Stir fry for 5 minutes.
* Add prepared peas, lentils, kidney beans, tomatoes, water and salt. Bring to the boil and simmer over a low heat for 1 hour, stirring occasionally.
Serves : 5
Nutrients per Serve :
KJ 838, Calories 201, Carbohydrates(grams) 27, Fat(grams) 3.3, Cholesterol(milligrams) 0, Protein(grams) 15, Sodium (milligrams) 185, Fibre (grams) 10, Calcium (milligrams) 69, Iron (milligrams) 4.3
Note
By using fresh beans sodium will be lower. Take 100g, soak over night. Drain and cook until soft, about 1 hour.
Tips
Gluten Free, Lactose Free, Egg Free, Vegetarian