Multigrain Sambhar Rice – DFT

  

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Multigrain Sambhar Rice  

 

DFT goes easy and cooks a one pot meal for you!!

  

When we decided to create “one pot meals” this week, it was quite a mixed response from the team. We were happy and overwhelmed at the same time. One pot meals had to be cooked together and not cooked separately and then served together. That beats the purpose. 

 
When I have extra time in hand, I like to experiment and this one was well received. The family loves it. It has southern Indian flavors of a very popular dish called Sambhar which is a lentils and vegetable stew with sour and spicy layers. I checked with others in the group and they nodded that I am not hallucinating and there is a dish called Sambhar Saadam, that really exists. 

Here is a super simple and loaded with spinach recipe that makes it easy to eat good and healthier from just one bowl of goodness.

For the benefits of main ingredients on diabetes, used in the dish, please refer to the Foot Notes! 

Here is how it is made!

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Foot Notes

Pearl Millet – Millet’s high fiber content slows digestion and releases sugar into the bloodstream at a more even pace. This helps diabetics avoid dangerous spikes in blood sugar that lead to glucose spilling over into the urine, known as glucosuria. Millet also contains high quantities of methionine, an amino acid that is deficient in most grains, giving millet a valuable place in a vegetarian diet. For more information, read here!

Quinoa – Quinoa is an alternative grain and high in protein, minerals and fiber. It has a higher satiety quotient. A small quantity of quinoa will fill you up sooner and will keep you content for the longer time.

Rice – it is a myth that diabetics cannot eat starchy foods. The starchy foods can be eaten but in controlled portion. In this recipe, actual amount of rice when divided amongst 6 portions is less than 1 tbsp (raw). It is peoportionatkey balanced in the recipe.

Urad Chhilka Dal – The readings done to research a topic bring interesting facts to vision. Check this out. Urad dal is a prebiotic food. Prebiotics is about food ingredients like complex starch and soluble fibre which cannot be digested with our normal digestive process, but require the help of stomach bacteria to digest it. This bacterial digestion in the lower part of our stomach is extremely good for our nutrition and at the same time stimulates the growth of bacteria in the digestive system. Any dal which is consumed with its husk on, is high in fibers and since it is prebiotic too, it is really good. Still we can not ignore the fact that it has good starch too so small portions please! 

Chana Dal – Chana Dal is a kind of split pea. are high in dietary fiber and B vitamins in addition to being a low glycemic food. A ½ cup of cooked split peas provides about 20 grams of carbohydrate with a glycemic load of about 10.

3 Tips to Great Blood Sugar Control

The multigrain might overwhelm you but if you observe carefully, there is less than 1/4 cup of total raw grain per portion, served here! So it should work well. Consult your doctor or nutritionist before making any new modifications.

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Disclaimer 

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.

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Other One Pot Meals from the Team DFT!