Monday, July 30, 2012

Low GI / Gluten Free Savoury

Its been a challenge to find some gluten free snacks that are low GI.   These tasty sweet curry chickpea- balls are flavoured with garlic, and spices, make a delicious starter or afternoon snack or could even be served as an alternative to rice or potatoes with your main.  

  • ½ cup (100 g) long-grain white rice
  • 1 cup (250 ml) water
  • 1 tbsp canola oil
  • 1 small onion, finely chopped
  • 1 garlic clove, crushed
  • ½ tsp each  paprika, cumin, coriander, turmeric etc
  • Fresh coriander (optional)
  • salt and pepper
  • 1 soft ripe pear, peeled and cored (or equiv from tin)
  • 1 can chickpeas (about 400 g), drained and rinsed
  • 1 medium egg yolk
  • Gluten free bread crumbs

    Put the rice in a saucepan, add the water and bring to the boil. Cover and simmer very gently for 10–15 minutes or until the rice is tender and has absorbed all the water. Remove from the heat and leave to cool for a few minutes.

    Meanwhile, preheat the oven to 180ºC. 

    Heat the oil in a saucepan, add the onion and fry gently for about 5 minutes, stirring frequently, until soft. Stir in the garlic and spices, then cook for 2 more minutes. Remove from the heat

    Put the chickpeas and pears in a bowl and mash with a potato masher until fairly smooth, or purée in a food processor. Add the onion mixture, rice, egg yolk, and salt and pepper. Mix together well.  

Shape mixture into balls (Golf ball size).  Roll in breadcrumbs.

    Place the chickpea and rice balls on a greased baking tray, spray with cooking oil and bake for 20-30 minutes or until beginning to brown, turning them over carefully halfway through the cooking. Serve hot.

Some more ideas… *Add 1 extra egg. and combine well. Spread mixture into a lined slice tray.  In a separate bowl, combine breadcrumbs with some parmasen and finely grated butter and mix with hands until butter combined.  Add a little finely grated cheddar/tasty cheese and mix through.  Top the chickpea mixture with this and bake for 20-30 minutes until golden. Remove from oven and allow to cool for about 10min in tray before removing.   Cut into fingers or squares

Health points       Chickpeas have a very low Glycaemic Index although mashing/processing them does increase the index. This dish is nonetheless a good low-kilojoule, low-fat choice for people who have diabetes.
GI estimate low. 

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