Diabetic-friendly desi dishes with a twist
Healthy eating is extremely important as diet plays a vital role in keeping a check on diabetes. Your daily food choices make a big difference, not in just prevention, but also in the management of diabetes. Most of our traditional Indian recipes with a few modifications can be changed into a diabetic-friendly food.
Here are two low glycemic recipes that will add variety to your menu.
Quinoa pulao, also called quinoa kichadi or quinoa upma is a highly nutritious recipe which is a superb substitute for rice. Try this as a healthy main course to keep you satiated and energized.
Quinoa is one of the healthiest gluten-free grains containing all the essential amino acids, a complete protein source that prevents the blood sugar spike. The wealth of nutrients in quinoa includes magnesium, B -vitamins, iron, potassium, calcium, phosphorus, vitamin E and beneficial antioxidants.
Ingredients – Serves 4
Quinoa - 1 cup
Onion - 1/4 (finely chopped)
Tomato - 1 (chopped)
Mixed vegetables -1/4 cup (chopped beans, carrot, peas)
Green Chilies - 2-3 (chopped)
Turmeric Powder - 1/4 tsp
Garam Masala - 1/2 tsp
Mustard Seeds - 1/2 tsp
Cumin Seeds - 1/2 tsp
Methi (Fenugreek) seeds - 1/4 tsp
Curry Leaves - 1 spring
Lemon Juice - 2 tbsp.
Coriander - handful (finely chopped)
Oil - 2 tbsp.
Salt - as needed
How to make Quinoa Pulao
- Wash the quinoa completely and drain the water.
- Heat oil in a pan and season it with mustard seeds, cumin seeds, fenugreek seeds and curry leaves.
- Add the chopped onions, green chilies, vegetable and cook it well.
- Now add the tomatoes and cook till it turns soft and add the spice masala and required salt.
- Add about 2 cups of water, bring it to boil, to this add the quinoa and lemon juice.
- Cook on low flame for 15 minutes, until the quinoa is well cooked and fluffy.
Garnish with coriander leaves and your healthy delicious quinoa pulao is ready to be served.
2.Methi Sprouts Soup
Sprouted Methi (Fenugreek) soup is a good appetizer, and a healthy option for diabetics. Methi seeds are widely used as a seasoning in most of the dishes, and sprouts have been used in curries, salads, rotis etc., It is also widely used in traditional Ayurveda for digestion and as a remedy for a cough and bronchitis.
Sprouting methi seeds enhances the nutrient content and lowers the bitterness. Sprouted methi seeds are a rich source of fibre, iron, protein, and vitamins-B6, folic acid, riboflavin, niacin, Vitamin A and Vitamin C that are vital for optimum health and aids to control blood sugars, cholesterol and enhances digestion.
Ingredients – Serves 2
Methi Sprouts - 1 handful
Ripe red tomato - 2
Salt to taste
Pepper powder, Roasted cumin powder, Lime juice - as per your taste
Few mint/coriander leaves
Few methi sprouts
Few baked brown bread cubes
How to make Methi Sprouts soup
1.Cook methi sprouts in half cup of water for 5 minutes.
2 Cook tomatoes separately for 5 minutes, once done cool it, remove the skin and blends it to make a puree.
3.Mix tomato puree to the cooked sprouts, boil for 5 more minutes.
4.Add all the seasoning except lime juice and boil for one minute.
5.Switch off the flame and stir in the lime juice.
6.Garnish with mint, coriander leaves, sprouts and serve hot with baked bread cubes.
A mouth-watering tasty and healthy soup is ready to serve.