This Stew is dubbed Kick Ass because it’s made with some serious hombres that have properties that can help to fight diabetes. Chick peas otherwise known as garbanzo beans has a low-glycemic range which gives it the ability to limit increases in blood sugar levels after meals. The European Association for the Study of Diabetes, the Canadian Diabetes Association and the American Diabetes Association all recommend the consumption of dietary pulses (dried beans and peas) as a means of optimizing diabetes control (https://nutritionfacts.org/2015/12/29/starch-blocking-foods-for-diabetics/).
Number 2 of the three amigos in this kick ass stew is curry. Curry’s main ingredient is tumeric. Studies show that curcumin an active property in tumeric has the ability to prevent diabetes type 2 (“Curcumin extract for the prevention of type 2 diabetes”).
Amigo number 3 is coconut (milk and oil). Coconut milk helps with weight loss and has the ability to regulate cholesterol levels (increasing good cholesterol HDL and lowering bad cholesterol LDL). Coconut oil can help in improving blood glucose control.
Well enough chatting here is the recipe:
- 2 cups of chick peas (pressure cooked) (cooked can chick peas can be used)
- 1 small white onion chopped
- 2 large wild green onions chopped
- 1/2 shallot chopped
- 2 tbsp of coconut oil
- 1 tsp of sea salt
- 1 small white potato chopped into 1″ squares
- 2 cups of mushrooms sliced
- 2 sprigs of thyme
- 1 sprig of fresh sage
- 1 tbsp coriander powder
- 1 tsp ginger powder
- 1 tbsp of masala powder
- 2 tbsp of curry powder
- 1 tbsp marjoram dried
- 1 tsp of cumin
- 1 tbsp garlic powder
- 1/2 coconut milk
- 2 bay leaves
- 1/4 cup of water (if the chick peas is pressure cooked use the water the peas were cooked in)
Putting it together;
- On low heat saute white onions, green onion, shallot and sea salt in the coconut oil.
- Saute for 3 minutes, then add mushrooms and garlic powder and saute for 3 minutes or until mushrooms are tender.
- Then add chopped potatoes and saute for 5 minutes.
- Then add sage, thyme, cumin, masala and coriander mix in well and saute for another 3 minutes.
- Add marjoram, chick peas and water, mix in well then add curry powder.
- Add coconut milk, ginger powder and bay leaves, mix in well and cover and let simmer for 15 minutes or until potatoes are tender.
- Let cool and serve with either brown rice, quinoa or steam vegetables.
* makes 4 servings.