Diabetic

cauliflower-potato-chickpea-curry View Ingredients View Nutrients
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Ingredients
  • 700g desiree potatoes, peeled, cut into 2cm pieces
  • 1 tablespoon vegetable oil
  • 1 brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin seeds
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon ground turmeric
  • 500g cauliflower, cut into florets
  • 2/3 cup Massel vegetable liquid stock
  • 400g can crushed tomatoes
  • 400g can chickpeas, drained, rinsed
  • 1/2 cup fresh coriander leaves
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Nutrients
  • 1154 kj ENERGY:
  • 7g FAT TOTAL:
  • 1g SATURATED FAT:
  • 12g FIBRE:
  • 12g PROTEIN:
  • 430.26mg SODIUM:
  • 10g CARBS (SUGAR):
  • 35g CARBS (TOTAL):

Cauliflower, potato and chickpea curry

This Cauliflower, potato and chickpea curry, with a blend of fragrant spices, is warming and healthy. Credit by: KingOfChef

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spicy-moroccan-ratatouille View Ingredients View Nutrients
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Ingredients
  • 1 red onion, cut into thin wedges
  • 600g butternut pumpkin, peeled, deseeded, cut into 4cm pieces
  • 400g eggplant, cut into 3cm pieces
  • 250g zucchini, sliced into 3cm-thick rounds
  • 1/3 cup olive oil
  • 1 1/2 tablespoons Moroccan spice mix (see note)
  • 2 x 400g cans diced tomatoes
  • 2 teaspoons chilli sauce
  • 1 1/2 cups Massel vegetable liquid stock
  • 1 1/2 cups couscous
  • 400g can chickpeas, drained, rinsed
  • fresh coriander leaves, to serve
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Nutrients
  • 1826 kj ENERGY:
  • 16g FAT TOT:
  • 2g SATURATED FATAL:
  • 11g FIBRE:
  • 13g PROTEIN:
  • 383.07mg SODIUM:
  • 13g CARBS (SUGAR):
  • 56g CARBS (TOTAL):

Spicy Moroccan ratatouille

How to Make Spicy Moroccan ratatouille Recipe? Credit by: KingOfChef

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homemade-baked-beans-2 View Ingredients
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Ingredients
  • 1 1/2 cups dried white navy beans
  • 1 tablespoon of oil
  • 1 small onion, finely chopped
  • 2 tablespoons tomato paste
  • 2 teaspoons brown sugar
  • 1/4 teaspoon smoky paprika
  • salt and cracked black pepper

Home-made baked beans

Home-style baked beans are full of protein and taste terrific on a piece of toast. Credit by: KingOfChef

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pasta-asparagus-marinated-tomato-salad View Ingredients View Nutrients
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Ingredients
  • 200g dried pasta shapes (such as gnocchi or shells)
  • 250g grape tomatoes, quartered lengthways
  • 3 spring onions, finely chopped
  • 1 tablespoon rice bran oil (See note) or sunflower oil
  • 1 tablespoon white wine vinegar
  • 2 bunches thin asparagus, woody ends trimmed
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Nutrients
  • 1067 kj ENERGY:
  • 6g FAT TOTAL:
  • 1g SATURATED FAT:
  • 6g FIBRE:
  • 9g PROTEIN:
  • 12.86mg SODIUM:
  • 4g CARBS (SUGAR):
  • 39g CARBS (TOTAL):

Pasta, asparagus & marinated tomato salad

How to Make Pasta, asparagus & marinated tomato salad Recipe? Credit by: KingOfChef

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chickpea-brown-rice-spinach-pilaf View Ingredients View Nutrients
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Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 onion, sliced
  • 2 garlic cloves, crushed
  • 2 teaspoons ground coriander
  • 1 teaspoon ground cumin
  • 2 x 250g pkts microwave brown rice
  • 400g can chickpeas, rinsed, drained
  • 1 cup (250ml) Massel chicken style liquid stock
  • 120g baby spinach leaves
  • 1/3 cup (55g) raisins
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Nutrients
  • 1716 kj ENERGY:
  • 12g FAT TOTAL:
  • 2g SATURATED FAT:
  • 7g FIBRE:
  • 10g PROTEIN:
  • 424.25mg SODIUM:
  • 12g CARBS (SUGAR):
  • 61g CARBS (TOTAL):

Chickpea, brown rice and spinach pilaf

Last minute dinner guests are no problem with this quick and easy vegetarian pilaf. Credit by: KingOfChef

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cauliflower-mint-couscous View Ingredients View Nutrients
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Ingredients
  • 1 cauliflower (about 1kg), trimmed into small florets
  • 80ml (1/3 cup) olive oil
  • 1/4 teaspoon ground cinnamon
  • 500g (2 1/2 cups) couscous
  • 1 bunch mint, leaves finely chopped, plus extra leaves, to serve
  • Zest and juice of 2 lemons
  • 80g (1/2 cup) pine nuts, roasted
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Nutrients
  • 1698 kj ENERGY:
  • 17g FAT TOTAL:
  • 2g SATURATED FAT:
  • 7g FIBRE:
  • 11g PROTEIN:
  • 46.01mg SODIUM:
  • 3g CARBS (SUGAR):
  • 49g CARBS (TOTAL):

Cauliflower and mint couscous

Quick and simple, this delicious couscous side dish is perfect for entertaining. Credit by: KingOfChef

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red-lentil-dhal-spinach View Ingredients View Nutrients
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Ingredients
  • 1 1/2 cups (300g) dried red lentils, washed, drained
  • 1 tablespoon cumin seeds
  • 1 tablespoon ground turmeric
  • 1 teaspoon mustard seeds
  • 1/2 teaspoon chilli powder
  • 1 tablespoon sunflower oil
  • 1 onion, thinly sliced
  • 3 garlic cloves, finely chopped
  • 1 tablespoon grated fresh ginger
  • 400g canned chopped tomatoes
  • 1 teaspoon caster sugar
  • 100g baby spinach leaves
  • 2 tablespoons chopped coriander
  • Naan bread, to serve
  • Mango chutney, to serve
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Nutrients
  • 1334 kj ENERGY:
  • 8g FAT TOTAL:
  • 1g SATURATED FAT:
  • 14g FIBRE:
  • 21g PROTEIN:
  • 81.63mg SODIUM:
  • 7g CARBS (SUGAR):
  • 34g CARBS (TOTAL):

Red lentil dhal with spinach

Simple but oh so tasty. The red lentil dhal is bound to become a firm favourite. Credit by: KingOfChef

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