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simplyvegetarian777

Veg Kebabs with Quinoa, Spinach & Chickpea Salad – Diabetes Friendly Thursdays

Published on November 18, 2015 by simplyvegetarian777

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Creating Recipes with a Cause! I am a proud DFT blogger. To learn about DFT, Read this Link! view more DFT recipes, Click here!

Veg Kebabs with Quinoa Spinach & Chickpeas Salad

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DFT is back just in time at the onset of winters, comfort food and celebrating Thanksgiving! Bringing a healthy yet delicious dish this month to celebrate the International Diabetes Month!

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Recently I had a strong pull to create a diabetes friendly – high protein meal! Many a times, diabetics when fall sick at older age and with other complications, they are often advised for high protein diet. So, I created this meal  keeping in mind the similar condition.

I went to this local chain of casual restaurants here in Dallas called Zoe’s Kitchen, which is a Mediterranean based American Kitchen. I had the similar meal there and then adapted it to make it more “cook-friendly” and palatable to everybody. I enjoyed it thoroughly and hope that you will enjoy it as well!

I have to mention that I used Hilda’s (Along the Grapevine) home grown Sumac. she had been very kind in sending me a thick packet of sumac. Till now, I didn’t know the real taste of sumac. It was so different from the market bought one which is flavorless and has no aroma. Hilda’s sumac was bursting of flavors and such a great citrus smell. I am going to use it more often in my dals now.

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

This is how I made it!

Veg Kebabs with Quinoa Spinach & Chickpeas Salad

  • Servings: 1
  • Difficulty: easy
  • Print

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Kitchen Equiipments Required

chopping board, knife, electric grill or flat pan, medium bamboo skewers, mixing bowl, a fork, a spoon, extra bowl, pastry brush.

Ingredients

Kebabs Ingredients

Bell Peppers – 4 pieces of 1×1 inch

Onion – 4 pieces of 1×1 inch

Zucchini – 4 semi circle pieces

Paneer – 2 thick cubes of 1×1 inch

Oil & Spices

Olive oil – 1 tsp

Rosemary, dry – a fat pinch

Sumac – a fat pinch

Red chili flakes – a dash

Salt to taste

Lemon juice – 1 tbsp

Quinoa, Spinach and Chickpea Salad

Quinoa – 1/4 cup, cooked

Chickpea – 1/4 cup, cooked

Spinach – 1 cup, raw

Salt & Black pepper to taste

Rosemary – a small pinch

Lemon juice – 1 tsp

Cilantro / Coriander leaves – 1 tsp, finely chopped

Parsley – 1 tsp, finely chopped

Method

Making the Veg Kebabs

  1. Take the small bowl and add all the ingredients mentioned under oil and spices. Mix well. This is our marinade or Grill mix.
  2. Take the bamboo skewer. Skewer the zuchhini, onions, bell pepper and paneer cubes in a pattern. Prepare both the skewers likewise.
  3. Heat the grill to high. Apply the grill mix evenly on both the prepared skewers. Dip a small side of paper napkin in little oil. Grease the grill gently with it.
  4. Place these prepped skewers on the grill. Cook it on all the sides till they are nicely grilled with slight charred marks.

Preparing the Quinoa Spinach & Chickpeas Salad

  1. Take the mixing bowl. Add all the mentioned ingredients under salad tougher. Toss and mix well.
  2. I kept the spinach separate to use it as a serving bed.

Serving Suggestion

Serve it on a big platter with Spinach as the bottom layer. Topping it with Quinoa & Chickpea Salad on one side and the skewers on the other side with few wedges of lemon. It is a very filling meal. Please refer to the number of carbs already consumed for the day or plan the rest of the meals of the day, accordingly.

Enjoy this meal whether you are a diabetic or not! This is such a hearty and filling meal. I am sure you will make it again. I enjoyed it very much making in my Indian-American Kitchen!

Notes

  1. You may use Tofu instead of Paneer for making it a lighter meal.
  2. You may use any other squash available.
  3. In case Quinoa is not available, use any kind of millet.

Foot Notes

Paneer – Low fat paneer is a high protein and very filling ingredient. Calcium in it is very helpful for the Type-2 Diabetes management. You may use extra firm Tofu as well.

Quinoa –  Quinoa is a nutritious choice for diabetics. Quinoa is an excellent addition to a diabetic diet. A whole-grain with a low glycemic index to support an even blood sugar, it is packed with protein, fiber, vitamins, minerals and phytochemicals.

Chickpeas – Chickpeas, also called garbanzo beans, are a healthy way to add more protein and other essential nutrients to your meals. They are good sources of fiber, iron, phosphorus, zinc, potassium, magnesium and vitamin B-6. These beans may also lower your risk for cancer, heart disease and diabetes, as well as limiting increases in blood sugar levels after meals.

Spinach – The American Diabetes Association calls spinach a diabetes superfood and recommends that you regularly include this dark green leafy non-starchy vegetable in your diet. Besides being rich in vitamins, minerals and phytochemicals, spinach possesses a low glycemic index, which means eating it will help support healthy and stable blood glucose levels. [Source – www.livestrong.com]

Non Starchy Vegetables

Zucchini for diabetes is very effective as the B complex in the presence of zinc and magnesium help in breaking down the sugars in your body. It has an abundance of fiber and pectin, which are vital in regulating your blood sugar levels.

Bell Peppers are packed with fiber and relatively low in calories and carbohydrates, they are an excellent choice on a diabetes diet. The peppers are considered a nonstarchy vegetable — which means that most of the carbohydrates found in peppers are in the form of fiber. MayoClinic.com explains that fiber not only helps regulate blood sugar levels, but also decreases the risk of heart disease.

Adding onions to your daily meal boosts your vegetable intake without adding a large number or calories or carbohydrates to your diet.


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 Dishes from Team DFT!

Sonal – Veg Kebabs with Quinoa Salad

Shailja – Veg Couscous Pilaf

Swati – Curried Tofu with Veges

Sarika – Quinoa Pilaf with Soy Kebabs

Parvathy – Vegan Cottage Pie

Suchitra – Ratatouille Roasted Cauliflower Quinoa

Apsara – Sugar free Cranberry Relish

 

Related

Filed Under: 30 minutes and under Recipes, Diabetes Friendly Thursdays & Healthy Recipes, Gluten free, Middle Eastern, Uncategorized

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Reader Interactions

Comments

  1. MyKabulKitchen

    November 22, 2015 at 11:15 am

    This post reminds me how beautiful “Whole” foods can be 🙂

    Reply
    • simplyvegetarian777

      November 22, 2015 at 11:57 am

      Thank you

      Reply
  2. fitness equipment machines

    November 21, 2015 at 12:42 am

    Nice blog here! Also your website loads up fast. Thanks.

    Reply
  3. Swati

    November 20, 2015 at 10:31 am

    Love the Kebabs Sonal and this Quinoa and Chickpea Salad looks divine!!

    Reply
  4. Sonal Kalra

    November 19, 2015 at 8:14 am

    Absolutely delish! what captivating pictures 😀

    Reply
    • simplyvegetarian777

      November 19, 2015 at 9:39 am

      Howdy Sonal!
      How are ya?
      Thanks

      Reply
      • Sonal Kalra

        November 23, 2015 at 6:39 am

        Hey! All well here! It’s been long I ventured into this space :). Trying to get back. Congratulations on your self hosted blog! How are things at your end?

        Reply
        • simplyvegetarian777

          November 23, 2015 at 9:33 am

          Thanks Sonal!! I am doing well.
          We all need a break sometimes. I am glad that you are back 🙂

          Reply
          • Sonal Kalra

            November 27, 2015 at 6:53 pm

            😀

  5. Elaine @ foodbod

    November 19, 2015 at 4:38 am

    Lovely meal, I wish I could taste Hilda’s sumac!

    Reply
    • simplyvegetarian777

      November 19, 2015 at 5:37 am

      It’s absolutely divine

      Reply
      • Elaine @ foodbod

        November 19, 2015 at 6:20 am

        Lucky you!!!

        Reply
  6. parvathy84

    November 19, 2015 at 3:24 am

    Simply Gorgeous .. I love the combo of veggie kebabs and quinoa salad.. Love the pictures and so colorful they are

    Reply
    • simplyvegetarian777

      November 19, 2015 at 5:38 am

      Thank you sweetheart ❤️

      Reply
  7. Aruna PanangipallyAruna

    November 18, 2015 at 10:50 pm

    I have been gazing at the colourful pic for the longest possible time! The dish looks so divine!

    Reply
    • simplyvegetarian777

      November 19, 2015 at 5:38 am

      Aruna
      It was soooo divine and hearty

      Reply
  8. lapetitepaniere

    November 18, 2015 at 10:40 pm

    I love Kebbab Sonal and your veggie version look inviting and colorful! 🙂

    Reply
    • simplyvegetarian777

      November 19, 2015 at 5:38 am

      Thanks Linda! I enjoyed these too

      Reply
  9. apuginthekitchen

    November 18, 2015 at 6:05 pm

    You make eating healthfully decadent. Everything looks enticing and delicious, often people feel its boring to eat healthy but not when you are the chef.

    Reply
    • simplyvegetarian777

      November 19, 2015 at 5:37 am

      Muaah Suzanne! Thank you so much !❤️

      Reply
  10. Sarika Gunjal

    November 18, 2015 at 4:59 pm

    Sonal, your dish looks super delicious. Love the flavors and beautiful clicks.

    Reply
    • simplyvegetarian777

      November 18, 2015 at 5:35 pm

      Thank you

      Reply
  11. apsara

    November 18, 2015 at 4:36 pm

    That surely is a protein rich meal! Love the use of sumac, rosemary and lemon juice. It would really makes the kebabs come to life with their unique flavor combination.

    Reply
    • simplyvegetarian777

      November 18, 2015 at 5:35 pm

      Sumac added to the flavors Apsara

      Reply
  12. Shailja

    November 18, 2015 at 3:26 pm

    Sonal kabobs and Qunioa salad sounds absolutely divine .. Love this amazing combination of spices and flavours. Wish I could taste it .. Gorgeous pics too …

    Reply
    • simplyvegetarian777

      November 18, 2015 at 4:01 pm

      Thank you

      Reply

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