Serves 2


1 Tbsp olive oil
2 oz okra, trimmed and cut into rounds
1⁄4 tsp ground cumin
3⁄4 cup button mushrooms, sliced
2 cups packed spinach, trimmed and chopped
1⁄4 cup cracked wheat or bulgur
3 to 7 Tbsp boiling water
1⁄2 cup snow peas, cut in half
1⁄4 cup raisins
2 Tbsp pine nuts
Juice of 1⁄4 to 1⁄2 lemon
Sea salt
Freshly ground black pepper


  1. In a large saucepan, heat the oil over medium heat. Cook the okra and cumin, stirring often, for 2 minutes. Add the mushrooms and spinach, and cook, stirring, for 2 to 3 minutes, until both are somewhat wilted.
  2. Meanwhile, place the cracked wheat in a bowl and spoon the boiling water over top. Leave to swell for about 5 minutes.
  3. In a steamer basket over a saucepan of simmering water, lightly steam the snow peas so that they are partially cooked but still crunchy.
  4. Add the cracked wheat and raisins to the okra mixture and cook for 2 to 3 minutes or until heated through. Stir in the snow peas and pine nuts. Drizzle with lemon juice and season with salt and pepper to taste. Serve immediately.

PER SERVING 289 calories, 7 g protein, 39 g carbohydrates, 6 g fiber, 15 g sugar, 13 g fat, 1 g saturated fat, 0 mg cholesterol, 99 mg sodium

Source: from our sister publication Diabetes Focus Fall 2014; Reprinted with permission from Delicious Diabetes Cooking for One or Two People, by Michelle Berriedale-Johnson (Robert Rose, 2014)

Publication Review By: the Editorial Staff at

Published: 30 Jul 2014

Last Modified: 25 Mar 2015