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Diabetes Forecast

The Healthy Living Magazine

Indian-Style Vegetarian Skillet

Per Serving

Indian-Style Vegetarian Skillet

Makes: 3
Serving Size: 1 cup
Calories 250
Fat 10 g
Saturated Fat 1.2 g
Carbohydrate 29 g
Fiber 9 g
Sugars 8 g
Cholesterol 0 mg
Sodium 460 mg
Potassium 710 mg
Protein 13 g
Phosphorus 270 mg
Choices: Starch 1.5, Vegetable 1, Lean Meat 1, Fat 1.5
  • Makes: 3
  • Serving Size: 1 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 10 minutes

Ingredients

1 Tbsp. olive oil
1/2 cup diced red onion
2 garlic cloves, minced
1 tsp. minced fresh ginger
1 tsp. curry powder
1/2 tsp. ground cumin
1 1/2 cups frozen, shelled
edamame (soybeans)
1 can (14.5 oz.) fire-roasted
tomatoes, drained
1 cup canned chickpeas, drained
and rinsed
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper

Directions

  1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 4 minutes. Add the garlic and ginger, and sauté for 1 minute. Add the curry powder and cumin, and sauté for 30 seconds.
  2. Add the edamame and cook until the beans are tender, about 10 minutes. Add the tomatoes, chickpeas, salt, and pepper, and cook for 2 minutes. If desired, serve over 1/2 cup cooked bulgur (carbohydrate 17 g) or 1/3 cup cooked whole wheat couscous (carbohydrate 16 g).
 
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