Baked Potatoes with Lentil Sauce topped with Capsicum and Avocado Salsa. Having a diet rich in lentils helps improve and manage blood sugar levels, especially for those living with Type 2 Diabetes. High fibre foods and legumes are an important part of a healthy and balanced diet-but especially for those managing diabetes.
A study conducted by the University of Toronto researchers divided a group of 121 Type 2 Diabetics in 2 two groups. One group was instructed to add a cup of legumes to their meal once a day, while the other group consumed whole-wheat foods. The results had shown a reduction in both groups average blood glucose level over a period of a couple months in their HbA1c blood test results. But the largest reduction was seen in the group who consumed the legume diet.
This meal is an easy and yummy way of turning your favourite Mexican meal into a plant based dish that is low GI and contains a good amount of fibre (of which can only be found in plant foods-as meat or animal products contain nil fibre).
Ingredients
6 medium potatoes, washed
1 onion, chopped
1 carrot, grated
Tsp oil
½ tsp curry
425g can of low-salt brown lentils
380g bottle low-salt tomato pasta sauce
Capsicum and Avocado Salsa:
125g can corn, drained
½ red capsicum, diced
1 spring onion, sliced
juice 1 lemon
1 small avocado, peeled and chopped
Preparation
Step 1
Prick the skin of the potatoes several times.
Step 2
Boil or bake potatoes until tender
Step 3
Sauté onion and carrot in oil with a small amount of water
Step 4
Add lentils and pasta sauce
Step 5
Cut across in the top of the cooked potato and gently push open. Spoon topping into and over baked potato.
Step 6
For the Salsa mix all ingredients in a small bowel and serve over baked potatoes, nachos or tacos.
Per Serving
Serves 6
Energy 788Kj (188 Cal)
Protein 8g (17%)
Carbohydrates 31g (73%)
Sugars 4g
Fat 2g (10%)
Fibre 7g
Sodium 248mg
Calcium 34mg
Salsa: Serves 8
