5 Best North Indian lunch recipes for diabetics

North India has many states that are packed into one region. These include Haryana, Punjab, Jammu and Kashmir, Himachal Pradesh, Uttarakhand, and more. Each state brings in its style of food variety which makes this region's cuisine rich too.

Diet plays a very important part in being healthy. Especially, if one is diabetic, he/she needs to pay attention to the diet. 

Better control over health can be taken if one pays attention to what he/she eats each time.

Today, we are going to learn the 5 best North Indian Lunch Recipes that are modified/fortified to make them diabetes-friendly.

1. Kashmiri Rajma

Jammu rajma or Kashmiri rajma is grown in Jammu & Kashmir region. It looks similar to red rajma but is smaller in size with a glossy look.  

Recipe features

Freedom from Diabetes suggests the use of this rajma it is a good source of magnesium, potassium with protein, and soluble fiber. We also suggest having this with brown rice which makes it more diabetes-friendly.

Ingredients

• 250 gm Rajma/Kidney Beans (Soaked overnight)
• 1 Tbsp Oil
• 3 Bay Leaves
• 1 Tbsp Cumin Seeds (Jeera)
• 2 Tsp Red Chilli Powder
• 2 Tsp Garlic Paste
• 2 Tsp Ginger Paste
• 2 Medium Size Onions Paste
• 2 Tomatoes Paste
• Salt to taste

Method

• Pressure cook soaked rajma with enough water till they are cracked.
• Grind onions and tomatoes.
• Keep aside.
• Heat oil.
• Splutter cumin seeds and bay leaves.
• Roast onion paste, and ginger-garlic paste till oil separates.
• Add boiled rajma.
• Adjust taste with salt.
• Add water.
• Simmer for 15 mins till rajma bean soaks up gravy and aroma.
• Serve Kashmiri rajma with hot brown rice.

2. Lyodur Tschaman (Soy paneer gravy)

It is a popular Kashmiri recipe where paneer is cooked in creamy gravy. The meaning of Lyodur is yellow (turmeric) and Tschaman means cottage cheese. 

Recipe features

FFD style Lyodur Tschaman is prepared from soy paneer and vegan curd as the alternative ingredients. This makes the recipe 100% vegan. This is one of the best North Indian Lunch recipes suitable for diabetics.

Ingredients

• 100 gm Tofu (Soy Paneer, cubed) 
• 1 Tsp Mustard Oil 
• 1 Tsp Asafoetida (Hing) 
• 1 Tsp Dry Ginger Powder 
• 1 Tsp Fennel Powder 
• ½ Tsp Turmeric Powder 
• Salt as per taste
• 2 Kashmiri Red Chillies 
• ½ Cup Whisked Soy curd/yogurt
• 1 Tsp Black peppercorns coarsely ground

Method

• In a wok put oil and add asafoetida, dry ginger powder, fennel powder, turmeric, and red chilies.
• Cook for a couple of seconds and add the vegan curd and tofu.
• Keep whisking it so that the soy curd does not curdle.
• Let it cook on a low flame for 10 mins.
• You can add little water depending on the consistency.
• Add black pepper and salt.
• Stir it and remove it from the flame.

3. Brown Rice Pulav 

Rice is a staple diet for North Indian people. Saffron has great nutritional value. Saffron Brown Rice pulav is a simple yet nutritious recipe that is easy to make also.  

Recipe features

FFD always tries to make the recipes as vegan as we can. In this brown rice pulav recipe also we have avoided the use of animal milk and instead suggest the use of almond milk or coconut milk to steep saffron. Brown rice we all know is good for diabetes and calorie-conscious.

Ingredients

• 2 Pinch of Saffron (Very good quality loose threads)
• 1½ Cups Brown Basmati Rice (Soaked overnight)
• 1 Bay Leaf 
• 3-4 Cups Vegetable Broth
• Parsley Chopped (Optional)
• 4 Tsp Cardamom
• 4 Cloves 
• 1½ Stick Cinnamon 
• 1¼ Tsp Fennel Powder 
• 4-5 Tsp Oil 
• 1 Tsp Turmeric Powder (Optional)
• ½ Tsp Dry Ginger Powder
• 4 Onions
• 1¼ Tsp Caraway Seeds
• Veggies like Peas, Carrots, Beans, and more (Optional)
• Red Lentils (Optional)
• 1 Green Onion

For the Garnishing: 

• 4 Onions
• 15-16 Cashew Nuts 
• 15-16 Almonds
• 15-16 Walnuts 
• ½ Cup Almond Milk/Coconut Milk/Water
• 6 Tsp Pomegranate (Optional) 

Method

• Steep saffron in warm water or almond milk or coconut milk.
• Take a vessel and fry the whole spices (cinnamon, caraway seeds, bay leaf, cloves, green cardamoms, black cardamoms) till the oil becomes fragrant.
• Add fennel powder and ginger after reducing the flame.
• Add soaked drained brown basmati rice.
• Then goes in the crushed saffron.
• Stir well and mix well.
• Pour in the vegetable stock/water and allow the rice to be cooked.
• In another pan fry the onions with a little rock salt till golden brown.
• Fry the nuts in this order-almonds, cashews, and then walnuts.
• Now check the rice.
• If done, fluff it gently using a spatula.
• Garnish with the garnish prepared.
• Dress with green onion.
• Serve hot with Lauki Yakhni, papad, and pickle.

4. Tamatar Vaangun

This is an authentic recipe prepared in Kashmir. It is a flavourful vegetarian dish where the eggplant is cooked in tomato sauce.

Recipe features

This recipe requires very few ingredients yet it is very tasty and healthy. 

Ingredients

• 500 gm Small Egg Plants (Sliced in quarters)
• 500 gm Tomatoes
• 2 Tsp Kashmiri Chilli Powder
• Pinch of Asafoetida
• ½ Tsp Fennel Powder (Saunf) 
• Salt to taste
• Oil for Shallow Frying
• 1 Tbsp Mustard Oil
• Few Green Chillies

Method

• Shallow fry eggplants till slightly golden.
• Keep aside.
• Heat mustard oil.
• Add tomatoes and asafoetida. Stir.
• Cook till tomatoes are cooked.
• Add salt, chili powder, and fennel powder.
• Mix.
• Cook covered for 2 mins.
• Add water.
• Bring to boil.
• Add fried eggplant.
• Cook covered for 5 mins.
• Serve Tamatar Vaangun hot with brown rice and dal.

5. Laccha paratha 

This paratha Is a multilayered shallow-fried North Indian flat bread variety. It is popular due to its crispy nature.

Recipe features

FFD style laccha paratha is made of khapli or emmer wheat which is good for diabetics and health conscious.

Ingredients

• 1 Cup Khapli/ Emmer Wheat flour
• ½ Tsp Rock Salt 
• Carom Seeds (Ajwain)
• 2 Tsp Sesame Oil
• 2 Tsp Flaxseed Oil/Coconut Butter 
• Water

Method

• Knead the dough by adding the oil, ajwain/ carom seeds, salt, and water.
• Cover with a cloth and allow it to stand for 1 hr outside and then place it in the fridge for 1-2 hr.
• Remove 30 min before the cooking time.
• Heat the tandoor/tawa and keep it ready.
• Make an elongated roll and twist it pulling it down to a shape of a ball.
• Roll out into a chapatti round shape.
• Place it in the tandoor or oven or on the Tawa.
• Allow it to cook on both sides well to become crispy and khasta as they call it in Punjab. 

With a proper study of ingredients, one can accomplish the goal of making recipes more healthy and customized according to our needs. FFD has a list of healthy recipes to go through and try out. We are into covering all the regions of India and aim to reach more cuisines too.

FFD diabetes reversal program - Holistic Transformation Program (HTP) is a full-year program that helps people reverse diabetes, co-morbidities, and lifestyle disorders. Our success number is 13000+ and we wish to reach newer milestones. Many have begun their Life 2.0. You too can, by joining HTP.

Looking for west Indian healthy Diabetes-friendly lunch, dinner & sweet dish Recipes? Visit here:

1. North Indian breakfast recipes

2. North Indian dinner recipes

3. North Indian sweet dish recipes