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.

Diabetic-friendly desi dishes

Here are two low glycemic recipes that will add variety to your menu.

1.Quinoa Pulao

Quinoa pulao, also called quinoa kichadi or quinoa upma is a highly nutritious recipe which is a superb substitute for rice. Being low in calories and sugar, this is delicious food for the diabetics. Try this as a healthy main course to keep you satiated and energized.

Expert Tips

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 and reduces the risk of hyperglycemia. 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

  1. Wash the quinoa completely and drain the water.
  2. Heat oil in a pan and season it with mustard seeds, cumin seeds, fenugreek seeds and curry leaves.
  3. Add the chopped onions, green chilies, vegetable and cook it well.
  4. Now add the tomatoes and cook till it turns soft and add the spice masala and required salt.
  5. Add about 2 cups of water, bring it to boil, to this add the quinoa and lemon juice.
  6. 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 people suffering from high blood sugar symptoms. 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.

Expert Tips

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

For Garnishing

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.