West Indian Dinner Recipes for Type 2 Diabetes

Dinner is an important meal.  Having a healthy dinner helps us in many ways like - in better digestion, good sleep, stable blood sugar and lower anxiety.  Dinner choices vary from region to region.  Today, we are going to learn about the recipes from West India which covers different states like Rajasthan, Maharashtra, Goa and Gujarat.

Here are 5 best West Indian diabetes-friendly dinner recipes chosen for you.

1. Sannas

Sannas is a famous recipe from the Goa region. It is actually a steamed rice cake made up of a coconut, rice, and yeast batter. 

Recipe features

FFD style sannas uses brown rice instead of which polished rice.  The combination of brown rice with urad dal or black gram along with coconut makes it very healthy.  This can be one of the best west Indian dinner recipes for diabetics. 

Ingredients

• ¾ Cup Brown Rice (Parboiled or Idli Rice)
• ½ Cup Split Black Gram (Dhuli urad dal) 
• 2 Tsp Dates Paste 
• 1 Tsp Yeast Solution 
• Salt as per taste
• ½ Cup Coconut Milk 
• ¼ Cup Warm Water
• Water for making paste

Method

• Soak both the rice and urad dal separately in the water for 4-6 hours.
• Drain and rinse the brown rice and dal.
• Add water to brown rice and grind to make a smooth batter.
• Add this batter to a large bowl.
• Grind dal to make a smooth and thick batter.
• Add dal paste to the brown rice batter.
• Add coconut milk to the batter and whisk well.
• Add salt and 2 Tsp dates as per taste to this batter and whisk well.
• Set it aside.
• To make the yeast solution; mix the yeast and 1 Tsp dates paste in a glass of warm water.
• Stir well and leave for 10 minutes to rise.
• Add the yeast mixture to the batter. 
• Mix well to combine.
• Cover it and set it aside for about 2 hours to allow it to ferment or double in quantity.
• Boil water in a large pot/pan or a steamer.
• Take a steamer with a stand. 
• Grease the ramekins or idli moulds.
• Pour the batter about ¾ of the way into each mould and place it in the steamer.
• Steam it for 15-20 minutes or till cooked.  
• Remove the lid carefully and insert a toothpick to check if Sannas is cooked.  
• If it comes out clean then Sannas is ready.  
• If not, steam for few more minutes. Keep aside.
• Gently remove the idli mould from the steamer.
• Let them cool down.
• Once cool, remove carefully.
• Serve hot with a chutney or a curry of your choice.

2. Shengole

This dish comes from Marathwada, Maharashtra. Shengole or shengolya are tear-drop shaped rings made up of spiced dough cooked in a simmering broth prepared with red chilli powder and turmeric. It can also be called as “handmade pasta”.

Recipe features

FFD style shengole is made from jowar flour and besan only.  The use of wheat flour is avoided to avoid grains.  This dish can be considered as one of the West Indian Dinner recipes. 

Ingredients

• ½ Cup Jowar Flour/ horse gram flour
• ½ Cup Besan/ chickpea flour
• ¼ Tsp Carom Seeds (Ajwain)
• ¼ Tsp Turmeric Powder
• 1 Tbsp Garlic Green Chilli Paste (7-8 garlic cloves and 1-2 green chillies)
• Salt to taste
• Finely Coriander Leaves (Chopped) 
• 1 Tbsp Oil
• Mustard Seeds
• Cumin Seeds (Jeera)
• Pinch of Asafoetida
• 1 Tsp Garlic Paste
• 1 Tbsp Goda Masala/ curry powder
• 1 Tbsp Red Chilli Powder
• 1 Big Glass Water

Method

• In a dish take jowar flour.
• Add besan/ chickpea flour.
• Add carrom seeds, turmeric powder, garlic chilli paste and salt.
• Mix everything well together.
• Add lots of coriander.
• Knead to make it a thick dough by adding little water at a time.
• Don’t make the dough too thin.
• Transfer the dough into a bowl, cover, and let it rest for about 10 mins.
• Heat up oil in a pan.
• Add mustard and let it pop up.
• Add cumin seeds and let them sizzle up.
• Add asafoetida.
• Reduce the heat to low.
• Add garlic paste, goda masala/ curry powder and red chilli powder.
• Mix well and fry for about a minute.
• Add water and salt.
• Let the gravy boil nicely. 
• Take one small ball of dough and roll it into shengole.
• Fold in the centre and seal both the ends together.
• The size of shengole can be of your choice.
• When all shengole are ready drop them into boiling gravy.
• Mix lightly, cover, and cook on medium heat for about 15-20 minutes.
• Add coriander leaves and shengole are already.
• You can have these shengole as it is or add a little lemon juice.  
• Also, add coconut oil. 
• It tastes best with this. 
• Serve this with papad, pickle and onion.

Variations:

Shengole can be made with only mix dal flour also.

3. Sev Bhaji- Maheshwari Style

If you run of vegetables, what would you do? A sev-tamatar sabji is a good option.  This is a very popular go-to dish that comes from Rajasthan. 

Recipe features

The choice of sev that is basically made from dals is good for diabetics.  Hence this dish is one of the diabetes friendly dinner recipes.

Ingredients

• 1 Cup thick Sev 
• 1 Onion (Chopped)
• 2 Green chillies
• 1 Tomato 
• 1 Tsp Mustard 
• 1 Tsp Cumin Seeds (Jeera)
• 1 Tsp Turmeric (Haldi)
• 1 Tsp Chilli Powder 
• Salt to taste
• Garam Masala (Optional)

Method

• Heat oil in pan and add mustard, cumin, asafoetida, onion, and sauté till golden.
• Then add green chilies and tomato.
• Cook till oil starts separating then add salt, turmeric, chili powder, and water.
• Once it starts boiling add the sev at the end for that crunch, mix well.

4. Ukadpendi

This recipe is traditionally made in Vidharbha, Maharashtra. It is a spiced wheat flour porridge that can be had in dinner. 

Recipe features

FFD style Ukadpendi has modifications from the original recipe.  One is we recommend the use of khapli or emmer wheat flour. And the second is the use of vegan curd.  Both these choices put this dish into a diabetes-friendly category.

Ingredients

• 1 Tsp Coconut Oil
• 1 Cup Khapli Wheat flour (Coarse)/ emmer wheat flour
• 1 Tsp Oil
• 1 Tsp Mustard Seeds
• ½ Tsp Cumin Seeds
• Pinch of Asafoetida (Hing)
• Curry Leaves
• 1 Medium size Onion (Finely chopped) 
• 3 Dried Red Chillies
• Turmeric Powder
• Salt to taste
• ½ Cup Vegan Curd
• 1 Cup Water
• Coriander Leaves (Finely chopped)

Method

• Heat up coconut oil in a pan. Add wheat flour and roast on medium heat until it turns nice golden.
• Take it out into a dish.
• Heat up oil in a pan.
• When oil is enough hot, add mustard seeds and let it splutter.
• Add cumin seeds and let them sizzle up.
• Add asafoetida, curry leaves, onion and dried red chillies.
• You also can use green chillies too.
• Mix well and fry until onion turns soft.
• Do not make onion brownish.
• Add turmeric powder and mix well.
• Add roasted wheat flour and mix well with onion.
• Add salt to taste.
• Mix well.
• No lumps of wheat flour should be formed.
• Add vegan curd and water.
• Mix well quickly.
• You can make ukad thick or runny according to your taste.
• Cover and cook on medium heat for about 4-5 mins. 
• Add coriander leaves and mix well while serving.
• Take out ukad into a dish and add oil.  
• Knead ukad and serve.

Variations:

Can add Urad Daal Flour in wheat flour

5. Caldine Vegetable Curry

This is a Goan-style curry that is usually made with fish but some make it with prawns or vegetables too.

Recipe features

FFD style Caldine Vegetable Curry is made up of lot of vegetables to make it more healthy.  Diabetics should definitely try this rich curry.

Ingredients

• ½ Cup Coconut Grated or 100 ml Fresh Coconut Milk
• 1 Tbsp Coconut Oil
• 8-10 Curry Leaves
• ½ Cup Onion (Chopped finely)
• 2 Green Chilies (Chopped finely)
• 1 Tbsp Ginger-Garlic Paste
• ½ Cup Tomato (Chopped finely optional)
• 1 ½ Cup Cauliflower Florets
• 1 Cup of Green Peas
• 2 Drumsticks (Chopped) (optional)
• 1/4 Cup Carrots (Finely chopped)
• 1.5 Cup French Beans (Chopped) 
• 1/4 Cup Sweet potato (Chopped)
• Few Coriander Leaves (Chopped) 
• 1 Tsp Cumin Powder
• 1 Tsp Turmeric Powder
• 1 Tsp Coriander Powder (Optional)
• Salt as per taste

Method

• Take a pan.  
• Add coconut oil and place on medium heat.
• Once oil is hot sauté curry leaves.
• Once curry leaves crackle, add chopped green chilies and onion.
• Sauté until onion changes color.
• Now add ginger-garlic paste and turmeric powder.
• Sauté until the raw smell disappears from the ginger.
• If using tomatoes add them now and sauté for 4 to 5 minutes until tomatoes get dried.
• If tomatoes have moisture it could curdle up your coconut milk so be careful.
• Add all the chopped veggies and mix all of them nicely.
• Put some salt and cover with a lid containing water for 5 to 7 minutes.
• Keep stirring in between if the veggies are getting dried.  
• Add little water but not too much.
• Remove the lid after 10 minutes.  
• Add the thin coconut milk or tinned coconut milk if using that.
• Place on low heat and cover with a lid.
• Simmer for another 10 to 12 minutes or until vegetables are cooked.
• Lastly add salt, cumin powder, coriander seed powder, and thick coconut milk.
• If using tinned coconut milk then don't add any more coconut milk. Cook on low flame for 2 minutes more or until first boil then switch off the gas.
• Garnish with few coriander leaves. 
• Serve Veg Caldine hot with brown rice or appams.

Variations:

One can use red chili powder instead of green chilies to make it more spicy.

It has been our effort to give you variety and the above  5 recipes fulfill that.  FFD works on 4 main pillars - diet, exercise, inner transformation, and medical assistance.  Diet is clearly an important aspect when it comes to health, especially in the case of diabetes.  Visit our recipe section to learn more about such diabetes-friendly recipes which will definitely help you in maintaining your sugars.

Our one-year program named HTP - Holistic Transformation Program is a unique program that helps people reverse diabetes and lifestyle disorders like thyroid, BP, high cholesterol etc.  Join HTP to get a healthy and medicine-free life!

FAQs

What are diabetes-friendly recipes from west India?

West India offers various diabetes-friendly dinner recipes like Sannas, Shengole, Sev Bhaji (Maheshwari Style), Ukadpendi, and Caldine Vegetable Curry. These recipes are modified to suit for the diabetic peoples.

How is Sannas made diabetes-friendly?  

Sannas are made using brown rice instead of polished rice, combined with urad dal and coconut milk, making it a healthier option for diabetics.

Can I eat Shengole, If I have a diabetes?

Yes, you can eat Shengole made with jowar flour and besan which are good for diabetes. We have avoids wheat flour, making it a diabetes-friendly dish.  

Can Sev Bhaji be part of a diabetes-friendly diet?  

Yes, Sev Bhaji can be part of diabetic diet. Because sev  is made from dals, which provides protein and avoids unhealthy fats. And good choice for diabetes.

Can these recipes help in reversing diabetes?

 Yes, these recipes, along with a balanced diet and lifestyle changes, can aid in managing and even reversing diabetes when followed consistently.

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

1. West Indian Breakfast Recipes

2. West Indian Lunch Recipes

3. West Indian Sweet dish Recipes