Best Indian Recipes For Diabetics

Best Indian Recipes For Diabetics

Having diabetes does not mean one can not enjoy delicious meals. Here are a collection of  Best Indian Recipes For Diabetics which is tasty and healthy! Here are some Diabetes-friendly Indian recipes for breakfast, lunch, and dinner, that the whole family can enjoy. They are all relatively low in carbs and taste amazing!

Here are the 4 Best Indian Recipes For Diabetics:

1. Egg Bhurji

Egg Bhurji is the Indian twist to scrambled eggs. Packed with the right amount of flavor and spice, these delicious Indian scrambled eggs are perfect for any meal of the day!

Equipment

  • Heavy Bottom Pan

Ingredients
  • 4 Eggs
  • 2  tbsp  Oil
  • 1 tsp Cumin seeds (Jeera)
  • 1  Green Chili Pepper
  • take 1  Onion large, 1.5 cups
  • 1 Tomato  0.75 cup
  • Cilantro to garnish

Spices

  • 1/4  tsp  Ground Turmeric (Haldi powder)
  • 1 tsp Coriander powder (Dhaniya powder)
  • take 1/2 tsp Ground Cumin (Jeera powder)
  • 1/2 Kashmiri red chili powder
  • 1/2 tsp salt adjust to taste
Instructions
  1. Break the eggs and add them to a bowl. Whisk the eggs well and set them aside.
  2. Heat a pan over medium heat and once it’s hot, add oil and cumin seeds. Saute for about 30 seconds until the cumin seeds change color.
  3. Add onion and green chili pepper. Saute onions for about 5-7 minutes until they become golden brown in color.
  4. Add tomatoes, spices and mix well. Cover with a lid so that the tomatoes soften, for about 2-3 minutes.
  5. Then, add the egg mixture and cook for 1-2 minutes, scrambling the eggs until cooked. Keep stirring continuously until cooked. Switch off the heat.
  6. Garnish with cilantro and serve with pav, roti, or paratha.

Notes

Variations: You can add bell peppers, green peas, or mushrooms to vary the taste of these scrambled eggs.

  • If using bell peppers or mushrooms, sauté them along with the onions.
  • If adding frozen green peas, add them along with the tomatoes.
  • Using fresh green peas, pre-cook them.

Green Chili Pepper: Use Thai, Birdeye, or Serrano Chili Pepper in my recipes. Don’t forget to adjust to your taste.

Reduce spice: Skip green chili pepper and reduce red chili powder.

Nutritional Information

Calories: 152kcal | Carbohydrates: 5g | Protein: 6g | Fat: 12g | Saturated Fat: 2gCholesterol: 164mg | Sodium: 395mg |      Potassium: 183mg | Fiber: 1g | Sugar: 3g | Vitamin A: 494IU | Vitamin C: 8mg | Calcium: 39mg | Iron: 2mg

2. Kala Chana Chaat Recipe (Black Chickpea Salad)
Nutrition packed Black Chickpea Salad made with black chickpeas, crunchy onions, tomatoes, avocado, and spices. This refreshing salad has fresh and tangy flavors and can be enjoyed as a great protein-rich breakfast or snack.
Ingredients
  • 1 cup Kala Chana (Black Chickpea) boiled
  • 1/4 cup Red Onion diced
  • take 1/4 cup Tomato diced
  • 1 green chili optional
  • 1/4 cup Avocado chopped
  • take 1 tbsp Mint leaves
  • 1 tbsp Cilantro leaves
  • 1 tsp Lemon juice
  • take 1/4 tsp Black salt (Kala namak)
  • 1/4 tsp Kashmiri red chili powder or another mild red chili powder
  • 1 tsp Chaat Masala
  • take 1/2 tsp Dry Mango powder (Amchur)
  • Salt to taste
Instructions
  1. Add the boiled black chickpeas to a bowl. Add green chili, onions, tomatoes, and spices to it. Stir well.
  2. Add avocado, mint leaves, cilantro leaves, and lemon juice. Stir well.
  3. Taste and adjust salt as needed.

Notes

  • You can add veggies of your choice to this salad. Some people like to add boiled potatoes, cucumbers or if mango is in season, add some chopped raw mangoes to make it tangier.
  •  This salad can be made with boiled white chickpeas, green chickpeas, kidney beans, or sprouts too.

Make it less spicy: Adjust spices to your taste. Skip green chili and red chili powder to make it non-spicy.
How to boil black chickpeas: Wash and soak ½ cup black chickpeas in water overnight. Discard the water. Pressure cook with fresh 1.5 cups of water in the instant pot for 30 mins or on the stovetop pressure cooker for 2 whistles on high and 30 mins on low heat. Let the pressure release naturally. Drain the water and use the black chickpeas in this recipe.

Nutritional Information

Calories: 107kcal | Carbohydrates: 14g | Protein: 1g | Fat: 5g | Sodium: 749mg | Potassium: 328mg | Fiber: 5g | Sugar: 5g | Vitamin A: 635IU | Vitamin C: 19.1mg | Iron: 0.2mg
3. Khaman Dhokla Recipe

Soft and fluffy Khaman Dhokla made in the Instant Pot and stovetop. These delicious steamed savory chickpea flour cakes are a popular Gujarati delicacy, perfect to enjoy for breakfast or snack!

Equipment

  • Trivet
  • Stainless Steel Containers
Ingredients
  • 1 1/4 cup Gram flour (Besan) chickpea flour
  • 2 tablespoon Semolina (Sooji/Rava) fine
  • 1 teaspoon Sugar
  • 1/2 teaspoon salt
  • take 1/4 teaspoon Ground Turmeric (Haldi powder)
  • 2 teaspoon Lime juice
  • 1 tablespoon Oil
  • take 1 teaspoon Ginger grated
  • 1 Green Chili Pepper minced, optional
  • 1 cup Water
  • take 1 teaspoon Eno fruit salt
  • 2 cups water for steaming

For tempering (tadka)

  • 2 tablespoon Oil
  • 1 teaspoon Mustard Seeds (Rai)
  • 5 Curry Leaves (Kadi Patta)
  • 5 Green Chili Pepper thinly sliced, optional
  • 1 teaspoon sesame seeds
  • 1/4 cup Water
  • 1 teaspoon Sugar
  • take 1/4 teaspoon salt
Instructions

Prepare Khaman Batter:

  1. Mix in all of the ingredients, except the Eno fruit salt – gram flour, semolina, turmeric, salt, sugar, green chili, ginger, lime juice, oil, and water. Stir to combine well and let the batter sit for 15 minutes.
  2. While the batter is resting, boil 2 cups of water in the pressure cooker on sauté mode. Also, grease the steel pan in which you will make the khaman with oil. We used one container from the stackable steel containers for the instant pot.
  3. After 15 minutes, add Eno to the batter and stir it gently in one direction. The batter will become frothy and increase in volume. Do not over stir.
  4. Quickly transfer the batter to the greased steel container and place the container on a trivet.
  5. It is important to start cooking quickly after adding Eno to get soft and fluffy dhokla’s.

Steaming in Instant Pot

  1. Then place the trivet along with the pan in the instant pot. Set to the Steam mode for 15 mins in venting mode. The instant pot timer does not work in venting mode, hence you will need to set an external timer.
  2. After the cooking time is done, let the khaman dhokla sit for 5 minutes. Then open the lid of the instant pot and take out the khaman using tongs.
  3. Let it cool for 5 more minutes, so it is easy to remove. Insert a knife or toothpick to check it is cooked. The knife should come out almost clean. If not, you will need to steam for 2-3 more minutes.
  4. Run a knife around the edges of the khaman dhokla. Place a plate on top of the container and turn it upside down. This will help to get the khaman out of the container easily.
Prepare Tempering
  1. While the dhokla is steaming in the instant pot, heat oil in a pan on the stovetop on high heat.
  2. Then add the mustard seeds and let them sizzle. Now add the curry leaves and slit green chili’s. Let them sauté for about 30 seconds. Add the sesame seeds and turn off the heat.
  3. Now add water, sugar, salt and stir well.
  4. Cut the dhokla into small pieces. Spread the tempering over the dhokla.
  5. Garnish with chopped cilantro and serve with green mint chutney.

Steaming Khaman Dhokla on the stovetop

  1. Use a large pot that can hold the khaman batter container.
  2. Add 3 cups of water to the pot. Cover and let the water come to a boil while you are making the batter.
  3. Place a trivet at the bottom, then place the container with batter on it.
  4. Place a lid and cook for about 15-20 mins on medium heat or until the knife inserted comes out clean.

Nutritional Information 

Calories: 298kcal | Carbohydrates: 34g | Protein: 10g | Fat: 14g | Saturated Fat: 2g | Sodium: 1010mg  Potassium: 331mgFiber: 7g |     Sugar: 9g | Vitamin A: 65IU | Vitamin C: 33.8mg | Calcium: 31mg | Iron: 2.3mg
4. Karela (Bitter Melon Stir Fry)
Karela, also called bitter melon, is a popular vegetable used in many Asian countries. Here is a delicious North Indian Karela recipe, where bitter melon is cooked with onions and spices, along with some jaggery to get a sweet, spicy, and tangy stir fry!
Ingredients
  • 12 oz Bitter melon (Karela) remove any hard seeds and sliced in rounds
  • 1 teaspoon salt
  • 2 tablespoon Oil I used mustard oil
  • 1 teaspoon Cumin seeds (Jeera)
  • ¼ teaspoon Asafoetida (Hing) optional, skip for gluten-free
  • 2 cup Onions sliced
  • 1/4 teaspoon Ground Turmeric (Haldi powder)
  • 1/2 teaspoon Red Chili powder (Mirchi powder)
  • take 1/2 teaspoon Ground Cumin (Jeera powder)
  • 1 teaspoon Coriander powder (Dhaniya powder)
  • 2 teaspoon Gram flour (Besan) optional
  • 12 tablespoon Jaggery grated (optional)
  • 1 teaspoon Dry Mango powder (Amchur) or lime juice
  • 2 tablespoon Cilantro leaves chopped
Instructions

Prepping Karela

  1. Wash the bitter melon and remove any hard/red seeds. If the karela is small and has tender seeds, it is not necessary to remove them. Then slice them into thin rounds.
  2. (Optional) Sprinkle salt over the chopped bitter melon, mix well and leave for about 30 minutes. Then Squeeze the bitter melon gently between your palms to remove the bitter juice.

Cooking Karela

  1. Heat oil in a large heavy-bottom saucepan on medium-high heat. Then reduce the heat a little and add cumin seeds and asafoetida. Let them sizzle for a few seconds.
  2. Add onions and cook them for 2-3 minutes. We don’t want to brown the onions here, just cook them to make them translucent.
  3. Add all the spices – turmeric powder, coriander powder, cumin powder, and red chili powder.
  4. Then add salt if you did not add it to remove the bitterness of karela.
  5. Add the chopped bitter melon and mix it well.
  6. Cover the pan and cook for about 10-15 minutes. Reduce the heat to low. Let the karela cook till done while stirring at regular intervals.
  7. Add the gram flour and mix well. Then add jaggery and mix well till the jaggery melts.
  8. Add the dry mango powder and mix well. Remove from heat.
  9. Garnish with cilantro and serve!

Nutritional Information 

Calories: 186kcal | Carbohydrates: 22g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Sodium: 795mgPotassium: 531mg | Fiber: 5g |   Sugar: 10g | Vitamin A: 651IU | Vitamin C: 103mg | Calcium: 52mg | Iron: 2mg
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