Thursday, 14 November 2013

Roasted Red Bell Pepper Soup- A diabetic awareness post

An awareness campaign was planned by Swathi Iyer of Zesty South Indian Kitchen. Today Nov 14th is celebrated as World Diabetes Day. She asked for my willingness to join in, and I was so glad, and said YES to her request. Diabetes, as all know is a dreadful metabolic disease where a person suffering will have a high level of blood sugar due to either of the reasons, one is due to lower secretion of Insulin or due to the absence of a response from the cells to the Insulin produced. They correspond to Diabetes Type 1 and Type 2 respectively. There is something called Gestational Diabetes which occurs in pregnant woman which may or may not disappear after delivery but it is an indication that there are high level chances of getting a Type 2 Diabetes in the later stage of life. I am grateful to God for saving me till date form this monster and glad that none in my family have this. As now Insulin and other oral medications are available all forms of Diabetes is treatable.

But better would be to be on a safer side, as the saying goes, 'Prevention is better than Cure' it is good to have a diet with less sugar, but not fully avoid as that way minimum sugar required by the body will not be met. What I meant by avoiding more sugar is for eg., if you are eating muesli in the morning, it would be better to avoid an addition of sugar to it, instead add loads and loads of dry fruits that way you add to the natural sugar that is required and thereby reducing the sugar intake, also reduce a tsp of sugar in your tea or coffee if you prefer too sweet.
One who is having Diabetes has to control over the direct sugar intake as well as the carbohydrate intake in the daily diet.Lets vow on this day, to reduce the amount of sugar in our daily diet and include more of natural sugar which may include honey, maple syrup, molasses, date sugar or coconut sugar etc.
I have no pathetic stories to relate here, but definitely have seen and known the people who are affected by this dreadful disease. It is dreadful because once it catches you, it takes on a life of its own. So today I share a simple soup recipe here which I say is the best for people with Diabetes.
Bell peppers, are loved by many, I love these colored veggies alot. I often get paprika mix of different colors and use them in my daily cooking, in salads, curries etc.  I tried a soup out of it and I claim that it will offer minimum calories for sure. Hence it is safe. Red bell peppers contain several phytochemicals and carotenoids, thus offering antioxidant and anti-inflammatory benefits. Also they offer loads of Vitamins mainly Vit A and C. So lets not delay and learn the recipe.Here goes the recipe.

Red bell pepper-1 quartered and seeded.
Tomato-1 medium chopped
Onion-1 medium chopped
Garlic-2 pods crushed/minced
Ginger-1/4 tsp. grated/minced
Black pepper powder-1 tsp.
Water-2 cups
Oregano-1/4 tsp.
Salt to taste
Oil-2 tsp.+ to smear on the bell peppers.

  1. In a chopping board dice the bell pepper into quarters and set ready.
  2. Smear oil on the outside of each piece and place them on a baking tray lined with butter paper or aluminium foil.
  3. Bake them at a temp of 180-200 degree Celsius/ 350 degree Fahrenheit for 10 minutes.
  4. Remove the peel off the baked capsicum/bell pepper.
  5. In a pan heat 2 tsp. oil and when hot add minced ginger and garlic.
  6. Once rawness goes away add chopped onions and saute on a high for a while.
  7. Next add chopped tomatoes and cook on high till they are cooked.
  8. Now pop in black pepper powder and saute.
  9. Now chop and add the baked bell peppers to it and on a high saute for just a minute or two.
  10. Blend well the entire mixture adding little water (around 1/2 cup) into a smooth paste.
  11. Transfer it to a deep bottom pan and add remaining water and add salt to taste.
  12. Cook till it comes to rolling boil.
  13. Now pop in oregano and mix well. Soup is ready to serve with bread sticks.

  1. You may use any colored bell pepper.
  2. You may prepare the bread sticks by taking the edges of a bread toast and just roasting them in an oven at a temperature of 180 degree Celsius or 350 degree Fahrenheit for 10 minutes.
  3. I added tomato to offer sourness, if you wish not you may simply avoid using it.
Enjoy the dish! n don't forget Eat and Eat little MORE.. :)

Sending this to Soups or Bread by Cook Click n Devour, Merry Tummy's Cook with Red event


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