Diabetic-Friendly Indian Foods: 5 Simple Recipes and Salads

At present, every second house in India contains one diabetic patient, and the graph is on an increasing side. So the best way to deal with it is to manage life and food along with medicines. As a person who has been a diabetic for the last 7-8 years, I would like to share some yummy Indian delicious dishes that, at the same time, are very healthy and diabetic-friendly. Here are some wholesome Indian foods, simple recipes, and refreshing salads that will fit into a diabetic diet without any compromise on taste.

Understanding a Diabetic Diet

Before getting into the recipes, it becomes imperative to know what makes a diet diabetic-friendly.

Here are a few key points:

• Low Glycemic Index: Choose foods with a low GI to avoid spikes in blood sugar levels.

• High Fiber: Fiber-rich foods will not only keep your blood sugar levels stable but also make you fuller for a longer period of time.

• Healthy Fats: These can be taken in the form of nuts, seeds, and some oils.

• Controlled Portions: Even the healthiest of foods can hike your blood sugar levels if not consumed in controlled portions.

Diabetic-Friendly Indian Food.

• Whole Grains: Brown rice, whole wheat, quinoa, millet, etc.

• Legumes: Lentils, chickpeas, black beans, etc. are high in fiber and protein.

• Vegetables: Leafy greens, cauliflower, broccoli, and bitter gourd have shown benefit in blood sugar control.

• Fruits: Berries, apples and citrus fruits can be consumed in small amounts.

• Nuts and Seeds: Almonds, flaxseeds and chia seeds provide healthy fats and fibre. 

Here are 5 easy recipes that a diabetic can include as part of an Indian meal.

1. Vegetable Upma 

Ingredients:

1 cup semolina (rava)
1 tablespoon olive oil / Ghee
1 teaspoon mustard seeds
1 teaspoon urad dal & Peanuts
1 onion, finely chopped
1 carrot, finely chopped
1/2 cup green peas
1 green chili, chopped
1-inch ginger, grated
Salt to taste
Fresh coriander leaves, chopped
Lemon juice to taste

Instructions:

1. Dry roast the semolina in a pan till it turns light golden. Set aside.
2. Heat oil in a pan. Add mustard seeds, peanut, and urad dal. Let them splutter.
3. Add chopped onions, green chilies, and grated ginger. Sauté until onions are translucent.
4. Add chopped carrots and green peas. Cook for a few minutes.
5. Add 2 cups of water and salt. Bring to a boil.
6. Slowly add the roasted semolina, stirring continuously to avoid lumps.
7. Cook until the semolina absorbs the water and becomes fluffy.
8. Garnish with chopped coriander leaves and a squeeze of lemon juice. Serve hot.

2. Moong Dal Chilla

Ingredients:

1 cup moong dal, split green gram, soaked for 2-3 hours
1 onion, finely chopped
1 tomato, finely chopped
1 green chili, chopped
1-inch ginger, grated
Salt to taste
Chopped fresh coriander leaves
Olive oil/ Ghee for frying

Instructions:

• Drain the soaked moong dal for 4- 6 hrs. and grind it into a smooth batter using some water.
• Add chopped onions, tomatoes, green chilies, ginger and salt and mix well.
• Heat a non-stick pan and slightly grease with oil.
• Pour a ladleful of the batter onto the pan and spread it into a thin pancake.
• Cook till golden brown on both sides.
• Serve hot with green chutney or curd.

3. Palak Paneer (Spinach with Cottage Cheese)

Ingredients:

2 cups spinach leaves, washed and chopped
200 grams paneer (cottage cheese), cubed
1 onion, finely chopped
2 tomatoes, pureed
2 cloves garlic, minced
1-inch ginger, grated
1 green chili, chopped
1 teaspoon cumin seeds
1 teaspoon turmeric powder
1 teaspoon coriander powder
1 teaspoon garam masala
1 tablespoon olive oil /Ghee
Salt to taste

Instructions:

Blanch the spinach leaves in boiling water for 2 minutes. Strain and blend into a smooth puree.
Heat oil in a pan. Add cumin seeds. Once they splutter, add garlic, ginger, and green chili. Sauté for a minute.
Add chopped onions and cook until golden brown.
Add tomato puree and cook until the oil separates from the mixture.
Add turmeric, coriander powder and salt. Mix well.
Now add the spinach puree and cook for a few minutes. Add paneer cubes and garam masala. Cook for another 5 minutes. Serve hot with whole wheat roti or brown rice.

4. Karela Stir Fry 

Ingredients: 

2-3 medium-sized bitter gourds (karela)

Sliced thin 1 onion

Finely chopped 1 tomato

Finely chopped 2 cloves garlic

1 tsp cumin seeds 

1 tsp turmeric powder 

1 tsp coriander powder 

1 tsp amchur (dried mango powder) 

Salt to taste 2 tbsp 

Mustard oil 

Instructions:

1. Rub some salt into the sliced bitter gourd and let it sit for 20 minutes. Rinse them very well to get rid of excessive bitterness.
2. Heat oil in a pan. Add cumin seeds. Once they crackle, add garlic and onions. Sauté until golden brown.
3. Add chopped tomatoes and cook till soft.
4. Add turmeric, coriander powder, salt, mix well.
5. Add the bitter gourds and stir fry until they are cooked and slightly crispy.
6. Sprinkle amchur powder and mix well. Serve hot with whole wheat roti.

5. Oats Idli

Ingredients:

1 cup oats, powdered
1/2 cup semolina (rava)
1 cup curd
1/2 teaspoon baking soda
1 carrot, grated
1 green chili, chopped
1-inch ginger, grated
Salt to taste
Fresh coriander leaves, chopped

Instructions:

1. Dry roast the oats powder and semolina separately until they turn light golden. Let them cool.
2. Mix the oats powder, semolina, and curd in a bowl. Add water as required to get the idli batter consistency. 
3. Add grated carrot, green chilli, ginger, salt, and chopped coriander leaves and mix well.
4.  Just before steaming, add the baking soda to the batter and mix it gently. Grease the idli molds with a little ghee and pour in the batter.
5.  Steam the idlis for 10-15 minutes or until they are cooked. Just keep them hot and serve with coconut chutney or sambar.

Simple Indian Salad Recipes

1. Cucumber and Tomato Salad

Ingredients:

1 cucumber, diced
2 tomatoes, diced
1 small onion, finely chopped
1 green chilli, chopped
Fresh coriander leaves, chopped
Juice of 1 lemon
Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cucumber, tomatoes, onion, and green chilli.
2. Add lemon juice, salt, and pepper. Mix well.
3. Garnish with fresh coriander leaves.
4. Serve immediately for a refreshing side dish.

2. Sprouted Moong Salad

Ingredients:

1 cup sprouted moong beans
1 small carrot, grated
1 cucumber, diced
1 tomato, diced
1 small onion, finely chopped
Fresh coriander leaves, chopped
Juice of 1 lemon
Salt and pepper to taste

Instructions:

1. In a large bowl, mix together sprouted moong beans, carrot, cucumber, tomato, and onion.
2. Add lemon juice, salt and pepper. Mix well.
3. Garnish with fresh coriander leaves.
4. Serve as a healthy and crunchy salad.

3. Beetroot and Carrot Salad

Ingredients:

1 beetroot, grated
1 carrot, grated
1 small onion, finely chopped
Fresh mint leaves, chopped
Lemon Juice
Salt and pepper to taste

Instructions:

1. In a large bowl, mix together grated beetroot, carrot, and onion.
2. Add lemon juice, salt, and pepper. Mix well.
3. Garnish with fresh mint leaves.
4. Serve chilled for a colourful and healthful salad.

Tips for a Diabetic-Friendly Indian Diet

• Control Portions: Monitor serving sizes to keep carbohydrate intake in check.
• Stay Hydrated: Drink plenty of water and avoid sweetened beverages.
• Use Healthy Cooking Methods: Grill, steam, or bake instead of frying.
• Keep a check on how your levels are running to understand the various things that affect you individually.

These delicious, wholesome recipes and salads will merge the diet into a nice blend with the food you love to eat, essence of India, while keeping yourself fit by managing your diabetes.

 
Happy cooking and eating!