Breakfast, Lunch
Green Lentil Crepe with Spinach
Vegetable Substitutions: Use any non-starchy vegetables such as broccoli, carrots, zucchini, or bell peppers for added fiber and nutrients. Make It a Wrap: Spread hummus or cilantro chutney on the crepe, then layer with non-starchy veggies and avocado for a nutrient-dense, satisfying meal. Storage: Cooling: Allow crepes to cool completely before storing to prevent condensation and sogginess. Stacking: Place parchment or wax paper between crepes to avoid sticking. Storage Options: Refrigerator: Store in an airtight container or wrap tightly in plastic wrap/aluminum foil for 3–5 days. Freezer: Wrap in foil or use a freezer-safe bag for up to 2 months Reheating: Skillet: Lightly brush crepe with a few drops of olive oil or spray. Heat on a non-stick pan for 30–60 seconds per side until edges crisp up. Microwave: Wrap in a slightly damp paper towel and heat for 20–30 seconds to keep them moist. Health Benefits: Green Split Peas Green split peas, a type of legume, are an excellent source of plant-based protein and soluble fiber, both of which slow digestion and help prevent sharp spikes in blood sugar. They have a low glycemic index and contain resistant starch, which supports better insulin sensitivity. Rich in magnesium, potassium, and B vitamins, split peas also promote heart health and metabolic balance, key factors for managing diabetes. Commonly used in Indian cuisine, green split peas can be enjoyed in various dishes such as soups, stews, and dips. Carom Seeds (Ajwain) Carom seeds are one of the traditional spices commonly featured in Indian and Middle Eastern cuisine. These seeds are packed with thymol, an active compound derived from thyme oil, that aids digestion and may inhibit enzymes responsible for breaking starch into sugar. This means carbohydrates are digested more slowly, reducing rapid glucose release. Ajwain also contains antioxidants that help combat inflammation and oxidative stress, both of which can worsen insulin resistance. Traditionally used in Indian cooking for digestive health, ajwain may indirectly support better blood sugar control by improving gut function and reducing bloating. Turmeric (Curcumin) Turmeric’s active compound, curcumin, has strong anti-inflammatory and antioxidant properties. Chronic inflammation is linked to insulin resistance, so reducing it can improve how the body uses insulin. Research shows curcumin can lower fasting blood sugar and HbA1c (a marker of long-term glucose control). It also helps protect pancreatic beta cells, which produce insulin, and may improve lipid profiles, reducing diabetes-related complications. Turmeric is widely studied for its role in metabolic health and is considered a natural aid for managing blood sugar. References: Biology Insights. Are split peas a good choice for diabetics? December 3, 2025. https://biologyinsights.com/are-split-peas-a-good-choice-for-diabetics/ Discover Real Food in Texas. Green Split Peas and Diabetes: A Guide to Diabetic-Friendly Nutrition. https://discover.texasrealfood.com/diabetes-diet-decoder/can-diabetics-eat-green-split-peas Singh G, Maurya S, de Lampasona MP, Catalan CA. Chemical constituents, antimicrobial investigations, and antioxidative potential of Trachyspermum ammi (Ajwain) seeds. Phytother Res. 2014;28(7):1024-1030. Sharma P, Parmar J, Sharma P, et al. Antioxidant and antidiabetic potential of carom seeds (Trachyspermum ammi). J Food Sci Technol. 2016;53(1):337-343. Panahi Y, Khalili N, Sahebi E, et al. Curcumin lowers serum glucose and HbA1c in type 2 diabetes: a randomized controlled trial. Diabetes Care. 2018;41(1):e1-e2. Chuengsamarn S, Rattanamongkolgul S, Luechapudiporn R, et al. Curcumin extract for prevention of type 2 diabetes in a prediabetic population: a randomized controlled trial. Diabetes Care. 2012;35(11):2121-2127.
Source: Live Tula Meal Planner
1 steps, about 30 minutes
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01If using dried lentils, soak them in room-temperature water overnight or for at least 4 hours. After soaking (or if using canned lentils), drain the water and grind the lentils into a smooth paste, adding water gradually until you achieve a thick, pourable consistency. In a large mixing bowl, whisk together the lentil mixture, turmeric, chili powder, carom seeds, salt, and flax seed powder. 2. Prepare the vegetables: Finely chop onions, spinach, cilantro leaves, ginger, and flaxseed powder, then add them to the bowl. 3. Gradually pour in water, whisking continuously to form a smooth, lump-free batter. If the batter is too thick, add 1–3 tablespoons of water until it reaches a pourable consistency. 4. Heat a non-stick pan or griddle over medium heat (about 350°F) and lightly grease with ½ tablespoon olive oil. 5. Once hot, ladle about ⅓ cup of batter onto the pan. Using the back of the ladle, gently spread it in a circular motion to form a thin crepe. 6. Cook for 2–3 minutes, until the edges crisp up, the bottom turns golden brown, and the crepe lifts easily. 7. Flip and cook for another 1–2 minutes on the other side, until both sides are lightly browned and the crepe is crispy at the edges but soft in the center. 8. Repeat with the remaining batter. 9. Prepare the cilantro chutney: Remove tough stems from the cilantro. In a blender, combine cilantro leaves, cumin powder, lemon juice, sugar, yogurt, salt, and pepper to taste. Blend until smooth. 10. Serve warm with your choice of sauce or a side of fresh cilantro chutney.
Vegetable Substitutions: Use any non-starchy vegetables such as broccoli, carrots, zucchini, or bell peppers for added fiber and nutrients. Make It a Wrap: Spread hummus or cilantro chutney on the crepe, then layer with non-starchy veggies and avocado for a nutrient-dense, satisfying meal. Storage: Cooling: Allow crepes to cool completely before storing to prevent condensation and sogginess. Stacking: Place parchment or wax paper between crepes to avoid sticking. Storage Options: Refrigerator: Store in an airtight container or wrap tightly in plastic wrap/aluminum foil for 3–5 days. Freezer: Wrap in foil or use a freezer-safe bag for up to 2 months Reheating: Skillet: Lightly brush crepe with a few drops of olive oil or spray. Heat on a non-stick pan for 30–60 seconds per side until edges crisp up. Microwave: Wrap in a slightly damp paper towel and heat for 20–30 seconds to keep them moist. Health Benefits: Green Split Peas Green split peas, a type of legume, are an excellent source of plant-based protein and soluble fiber, both of which slow digestion and help prevent sharp spikes in blood sugar. They have a low glycemic index and contain resistant starch, which supports better insulin sensitivity. Rich in magnesium, potassium, and B vitamins, split peas also promote heart health and metabolic balance, key factors for managing diabetes. Commonly used in Indian cuisine, green split peas can be enjoyed in various dishes such as soups, stews, and dips. Carom Seeds (Ajwain) Carom seeds are one of the traditional spices commonly featured in Indian and Middle Eastern cuisine. These seeds are packed with thymol, an active compound derived from thyme oil, that aids digestion and may inhibit enzymes responsible for breaking starch into sugar. This means carbohydrates are digested more slowly, reducing rapid glucose release. Ajwain also contains antioxidants that help combat inflammation and oxidative stress, both of which can worsen insulin resistance. Traditionally used in Indian cooking for digestive health, ajwain may indirectly support better blood sugar control by improving gut function and reducing bloating. Turmeric (Curcumin) Turmeric’s active compound, curcumin, has strong anti-inflammatory and antioxidant properties. Chronic inflammation is linked to insulin resistance, so reducing it can improve how the body uses insulin. Research shows curcumin can lower fasting blood sugar and HbA1c (a marker of long-term glucose control). It also helps protect pancreatic beta cells, which produce insulin, and may improve lipid profiles, reducing diabetes-related complications. Turmeric is widely studied for its role in metabolic health and is considered a natural aid for managing blood sugar. References: Biology Insights. Are split peas a good choice for diabetics? December 3, 2025. https://biologyinsights.com/are-split-peas-a-good-choice-for-diabetics/ Discover Real Food in Texas. Green Split Peas and Diabetes: A Guide to Diabetic-Friendly Nutrition. https://discover.texasrealfood.com/diabetes-diet-decoder/can-diabetics-eat-green-split-peas Singh G, Maurya S, de Lampasona MP, Catalan CA. Chemical constituents, antimicrobial investigations, and antioxidative potential of Trachyspermum ammi (Ajwain) seeds. Phytother Res. 2014;28(7):1024-1030. Sharma P, Parmar J, Sharma P, et al. Antioxidant and antidiabetic potential of carom seeds (Trachyspermum ammi). J Food Sci Technol. 2016;53(1):337-343. Panahi Y, Khalili N, Sahebi E, et al. Curcumin lowers serum glucose and HbA1c in type 2 diabetes: a randomized controlled trial. Diabetes Care. 2018;41(1):e1-e2. Chuengsamarn S, Rattanamongkolgul S, Luechapudiporn R, et al. Curcumin extract for prevention of type 2 diabetes in a prediabetic population: a randomized controlled trial. Diabetes Care. 2012;35(11):2121-2127.
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