5 Best East Indian Diabetes Friendly Dinner Recipes- FFD

5 Best East Indian Diabetes Friendly Dinner Recipes- FFD

East India is a region consisting of various states of India like - Bihar, West Bengal, Odissa, and Jharkhand. There are many varieties of food from this region that are good for health.  And this is because of the choice of homegrown organic ingredients and the method of preparation.  Plus, the dishes from this region are less spicy and allow the main ingredients to really shine through.

In the last 2 articles, we saw about breakfast and lunch recipes.  Today, we are going to see top 5 East Indian dinner recipes

1. Thukpa

 

This is a popular noodle soup from East India prepared with veggies or meat. It is one pot-meal perfect for dinner or considered as one of the dinner recipes. 

Recipe features 


FFD has given a special diabetes-friendly twist to this traditional recipe by adding khapli wheat dough strips instead of regular noodles to it along with veggies like tomatoes, spring onions, radish, spinach, etc.  This is a 100% vegan recipe.

Here is the detailed recipe

Ingredients

  • 2 Cups Khapali Wheat Flour (Atta)
  • 2 Tbsp Mustard Oil
  • 3 Tomatoes (Chopped)
  • 1 Tsp Lemon Juice
  • ¼ Cup Coriander (Dhaniapatta)
  • ½ Cup Spring Onion Greens (Chopped)
  • ½ Cup Spring Onions (Chopped)
  • 1 Cup Radishes (Chopped)
  • 1 Cup Spinach (Chopped)
  • 1 Tsp Black Pepper
  • 1½ Tsp Cumin Powder (Jeera)
  • 8 Clove Garlic (Crushed)
  • Salt to taste

Method

  • Heat oil.
  • Fry onions and garlic till translucent.
  • Add tomatoes and cook till mushy.
  • Add cumin powder, garam masala, pepper along with chopped vegetables.
  • Add water and bring to boil. 
  • Knead dough from flour.
  • Make irregular bite-sized dough strips and place them in simmering broth.
  • Cook for 10 mins.
  • Add salt and garnish with coriander and green onion leaves.
  • Serve Thukpa hot.

2. Momos


Recipes made by steaming are considered good for health as they require to use of less oil. Momo comes under the category of steamed dumplings with some form of filling, most commonly beef.  But nowadays momos with vegetable filling are getting more famous.  

Recipe Features


FFD-style momos are a great option for diabetics.  They are prepared from wisely chosen ingredients like khapli wheat, broccoli, and bean sprouts all good for health.  These can be considered as an item in dinner for diabetic patients. All diabetics must definitely try this steamed recipe.

Here is the detailed recipe

Ingredients

  • ½ Cup Whole Wheat Flour (Khapligehu)
  • ½ Cup Broccoli (Blanched and finely chopped)
  • ¼ Cup Chopped Bean Sprouts
  • ½ Tsp Ginger Paste
  • 1 Tsp Green Chilli Paste
  • 1 Tsp Garlic (Finely chopped)
  • Emmer wheat flour (Khapaligehunkaatta) for rolling
  • Salt to taste

Method

  • Combine the wheat flour and a little salt in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside.
  • Combine the broccoli, bean sprouts, ginger paste, green chili paste, garlic, and salt in a bowl and mix well.
  • Keep the stuffing aside.
  • Divide the dough into 12 equal portions.
  • Roll out a portion of the dough into a 75 mm or (3") diameter circle using a little whole wheat flour for rolling and place 1 tbsp of the prepared stuffing in the center of the circle.
  • Fold over to make a semi-circle and press the edges lightly with your fingers to seal it.
  • Bring both the corners of the semi-circle one over the other and again pinch it with your fingers to seal it together.
  • Repeat steps 4 to 6 to make 11 more momos.
  • Steam the momos in a steamer for 10 mins. 
  • Serve immediately.


3. Labra Recipe

A typical Bengali Pooja food is incomplete without Labra. Labra is a popular vegetarian Bengali dish loved by everyone.

Recipe Features


This dish consists of several vegetables like eggplant, carrots, cauliflower, cabbage, long beans, sweet potato, radish, and spinach which are cooked such that the veggies are properly coated with gravy to make a dry dish.  This is a wonderful healthy choice.

Here is the detailed recipe

Ingredients

  • 1 Cup Eggplant (Thickly sliced)
  • ½ Cup Carrots (Sliced in thick long wedges)
  • 1 Cup Cauliflower (Small separated florets)
  • ½ Cup Cabbage (Thickly chopped)
  • ½ Yard Long Beans (½ Cup 9cut in 1” pieces)
  • 1 Cup Sweet Potato (Cut in small cubes)
  • 1/3 Cup Radish (Cut in cubes)
  • 1 ½ Cup Spinach (Chopped thickly)
  • 1 Tsp Ginger Paste
  • Pinch of Asafoetida (Hing)
  • ½ TspPanchPhoron or Bengali Five Spices
  • 2 Dry Red Chillies
  • 1 Tbsp Oil (Preferably mustard oil)
  • Turmeric
  • Salt to taste

Method

  • Prepare the veggies as mentioned above.
  • Wash and keep them separate.
  • Heat the oil in a heavy bottom pan or a kadhai.
  • Add the panchphoron, and dry chilies.
  • Once they splutter add the hing.
  • Immediately add the ginger paste mixed with 1 tbsp water and salt.
  • Stir and cook till the water evaporates.
  • Add the cabbage, radish, carrots and yard-long beans.
  • Stir and add turmeric.
  • Cover and let it cook for 3-4 mins.
  • Uncover and add the rest of the vegetables.
  • Mix and cover.
  • Let it cook on a medium flame.
  • This would get cooked in its own juice.
  • Stir at regular interval till the veggies are soft (8-10 mins).
  • Adjust the seasoning and add ½ cup water. 
  • Cover and cook till the water is absorbed and the veggies are coated with the gravy. 
  • This is a dry dish so adjust the water and cooking time as required.

4. Doi Potol or Dahi Parwal

This pointed gourd curry is made without onion and garlic that uses a few spices and yogurt in preparation.  This is one of the most admired vegetarian recipes of Bengali cuisine which has delicate tangy flavors and a little hint of spice.  has a perfect balance of all the flavors. Additionally, it goes well with rice, roti or both

Recipe Features


FFD has given a special twist to this recipe and made it diabetes-friendly.  We suggest using vegan curd instead of curd prepared from milk.  Plus usage of stevia powder instead of sugar or jaggery adds to its healthy value.  One can add this recipe as one of the dinner recipes for Indian diabetics.

See the detailed recipe below

Ingredients

  • 8 Small Parwal/ Pointed Gourd
  • 1 Tsp Coriander Powder
  • 1 Tsp Cumin Powder
  • 1 Tsp Red Chilli Powder
  • 1 Tsp Crushed Black Pepper
  • Salt to taste
  • 1 Tsp Ginger Paste
  • 2 Green Cardamom
  • 3-4 Cloves
  • 2 Inch Cinnamon Stick
  • 1 Bay Leaf
  • 1 Tbsp Stevia Powder
  • ½ TspGaram Masala Powder
  • 2 Tbsp Vegetable Oil (1 Tbsp for frying the Potol (parwal) +1 Tbsp extra)

Method

  • Scrape the skin of potol/parwal and slit them on both sides.
  • Marinate them with some salt and turmeric powder.
  • In a bowl, add cumin powder, coriander powder, turmeric powder, red chili powder, crushed black pepper, and salt.
  • Add some water and make a paste.
  • Keep it aside.
  • Heat 1 tbsp of oil in a pan and fry the potol lightly.
  • Drain oil and keep them aside.
  • In the same pan, add some more oil.
  • Then add cloves, cardamom, cinnamon stick, and bay leaf.
  • Sauté for a while.
  • Add ginger paste, give it a stir and add the fried potol into the pan.
  • Keep frying the potol for 4-5 mins on medium heat.
  • Now add the spices mixture into the pan and start cooking it on low to medium heat.
  • After 8-10 minutes when the spices are cooked well and oozing out oil from the sides, add the whisked vegan yogurt and cook for another 5-8 mins on low flame.
  • When the potol becomes soft and coated well with the gravy, add Stevia Powder and garam masala powder.
  • Mix well and cook for another 4-5 mins.
  • Switch off the flame and serve.

5. Khichadi Recipe

Bihari khichdi is made with rice, dal, garam masala, and ghee which makes it a true comfort food. This tastes best when served hot.

Recipe features


FFD suggests preparing this khichadi in vegetable oil and avoiding the usage of ghee.  This makes it a more healthy option for diabetics.  It can also be described as a spiced and boiled lentils, vegetables, and rice medley.  Plus the rice used in this khichadi is brown rice.

See the detailed recipe below -

Ingredients

  • 1 Cup Brown Rice
  • 2 Cup Veggies (Carrot, peas, beans, spinach)
  • ½ Cup Split Red Lentils/ Masoor Dal (Washed and drained)
  • ½ Cup Split Pigeon Peas/ Toor Dal (Washed and drained)
  • 2 Tbsp Oil
  • 1 Tsp Cumin Seeds
  • 3 Cardamom Pods
  • 2 Cloves
  • 1 Bay Leaf
  • 1 TspChilli Powder
  • 1 Tsp Coriander Powder
  • ½ Tsp Cumin Powder
  • 2 TspGaram Masala

Method

  • Heat 2 Tbsp oil and roast bay leaves, cloves, cardamom, and cumin seeds for 2 mins.
  • Add dal and rice.
  • Sauté for a min.
  • Add vegetables and stir fry for 2 mins.
  • Add hot water and pressure cook mixture till rice is cooked.
  • Garnish with coriander leaves.

FFD chooses recipes from all regions and tries to make them diabetes-friendly if possible.  Go ahead and try these East Indian dinner recipes and enjoy healthy food. Our Holistic Transformation Program is a one full year's unique program that helps people reverse their diabetes effectively and sustainably.  Enroll in our program to get customized treatment from the experts.

Looking for east Indian healthy Diabetes-friendly breakfast & Lunch Recipes? Visit here:

1. East Indian Breakfast Recipes


2. East Indian Lunch Recipes