Diabetes: Indian low GI red lentil dahl with spinach.

Effortless recipe in the slow cooker: low carb dahl full of iron with red lentils and spinach!

Diabetes & yummy recipe: This is the dish I tend to make the most often at home. This is a yummy, authentic Indian red lentil dahl. You can’t go wrong with this iron-rich, low-fat, low-calorie supper! Perfect plant based Indian meal full of protein.

Ingredients

  • 300g dried red lentils
  • 50g white onion
  • 1 clove of garlic
  • 100g Spinach
  • 200ml full fat milk
  • 1L chicken stock
  • 200ml or 1/2 can of coconut milk
  • 1 tablespoon of coconut oil
  • 1/2 teaspoon of each coriander, garam masala, ginger, curry and curcuma
  • 1 teaspoon of cumin

Directions

  • Rinse the lentils first. Set aside.
  • In a preheated pot, add the coconut oil, onion and spices.
  • When this is getting too dry, add the coconut milk , full fat milk and chicken stock. Stir gently
  • Add the lentils and the frozen spinach that you have previously cut in small pieces. Get rid of the big stalks
  • Let it cook gently on medium heat until the lentils have cooked, around 1-1,5 hours. Enjoy!

Diabetes & Carb content:

Total carbs for the red lentil dahl with spinach: 17,4R or 174g crabs

  • 300g red lentils equals to 15R or 150g carbs
  • 50g white onion equals to 0,16 or 1,6g carbs
  • 1L chicken stock equals to 0,2R or 2g carbs
  • 1/2 can coconut milk equals to 0,7R or 7g carbs
  • 200ml full fat milk equals to 1R or 10g carbs
  • 100g spinach equals to 0,3R or 3g carbs
  •  

👉Weigh the empty pot first, write it down and do the same when the food is cooked inside, write it down. Subtract the pot of food to the empty one: it will give you the weight of the food only
👉Once you have the weight of the food only, divide it by the number of carbs. That number will give you the weight of the food for 1R or 10g carbs

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