Food: Rein in sugar rush (cont)

Here are three recipe ideas for a low-glycaemic, balanced meal.

Mexican Three Bean Chilli Stew (Serves 2-3)

You’ll need:

2 tbsp olive oil 1 red onion, diced 2 red chillies, diced 1 tbsp minced garlic and ginger 1 tsp dried oregano 1 tsp ground cumin powder 1 tsp ground coriander powder 1 tbsp chilli powder 200g canned tomatoes, diced 3 tbsp tomato puree 1 vegetable stock cube 1 tsp sugar 75g of each cowpea, cannellini beans and chickpeas — boiled or canned (or your preferred legume) Salt to taste 1 tbsp lemon juice Fresh coriander and slices of red onion for garnishing.

Method:

1. Heat oil in a large pan, saute onion, diced red chillies, garlic and ginger for 2 minutes. Add dried oregano, cumin, coriander, chilli powder, chopped tomatoes and tomato puree and stir for 2 more minutes.

2. Add 800ml water and stir the soup well. Add soup cube and sugar and let boil for 5-10 minutes.

3. When soup starts to thicken, add boiled legumes, salt and mix well. At this stage if you prefer thick soup, add 1 tbsp cornflour mixed in cold water. Turn off heat and stir in lemon juice.

4. Ladle soup into bowls garnished with sliced onion and coriander.