5 Best West Indian Diabetes friendly Lunch Recipes

5 Best West Indian Diabetes friendly Lunch Recipes

West India comprises of Goa, Gujarat, Maharashtra, Rajasthan, Dadra and Nagar Haveli and Daman and Diu.  It is most versatile cuisine wise due to diversity in the geographical area which includes most arid zones as well as wet and coastal zones. We covered East India last time.

The 5 best West Indian lunch recipes that are diabetes-friendly. 

1. Papad ki Sabzi

Is primarily a recipe prepared in Rajasthan. It is a simple recipe that consists of a rich gravy slimmered with fried papad.

Recipe features 

Traditionally, normal curd is used for gravy but FFD style Papad ki sabzi comes with a twist of vegan curd.  Here we suggest the use of roasted papad instead of fried to cut down the oil.  This can be one of the diabetes-friendly lunch recipes.

Ingredients

  • 4 Medium Sized urad Papad 
  • 2 Tbsp Oil
  • 1 Tsp cumin Seeds (Jeera)
  • 2 Tsp Ginger-Garlic Paste
  • 1 Tsp Turmeric Powder
  • 1 Tsp Coriander Powder
  • 1 Tsp red chilli Powder 
  • 1 Green Chilli (Chopped)
  • 1 Tsp Ginger (Chopped)
  • 2 Cups Vegan Curd (Whipped)
  • 1 Cup of Water
  • Salt to taste
  • Fresh Coriander for garnishing

Method

  • Grease the papad with oil, roast on the griddle, and keep aside.
  • In a wok, heat the oil and sauté the cumin seeds. 
  • Add ginger-garlic paste and stir till light brown.
  • To this, add turmeric, coriander powder, red chili powder, chopped green chili, and ginger.
  • Cook till the oil separates from the masala.
  • Pour the vegan curd into the masala and stir.
  • Add water and bring the gravy to a boil till it is thick.
  • Break the roasted papad into small pieces and put them in the gravy.
  • Add salt. 
  • Cook for another 3-4 min.
  • Garnish and serve hot.

2. Parwal Kalimiri

Gourds are a great choice when it comes to diabetes. They are not only low in calories but highly nutritious at the same time. And so is pointed gourd or parwal. 

Recipe features 

This FFD style parwal cooked tenderly with garlic and black pepper can be one of the diabetes friendly lunch recipes.  Diabetics should include this into their diet list.

Ingredients

  • 500 gm Parwal /pointed gourd
  • 6-8 Cloves Garlic 
  • 1 Tsp Cumin Seeds 
  • 2-3 Green Chillies 
  • 2 Dried Red Chillies 
  • 2 Tsp Black Pepper Corns 
  • 1 Tsp Black Pepper Powder 
  • ½ Tsp Turmeric Powder 
  • Salt to taste
  • 1 Tsp Oil

Method

  • Wash the parwal/ pointed gourd and cut it into 4.
  • Make sure not to remove the skin.
  • Put in garlic, cumin seeds, green chilies, dried red chilies, black peppercorns, and some water in a grinder to make a paste.
  • Heat oil in a pan.
  • Put parwal/ pointed gourds in it and saute till they are tender and the colour changes to golden brown in a medium flame.
  • Once done, remove it from the pan.
  • Heat oil again in the same pan.
  • Add paste and fry till there is no raw smell.
  • Now put the parwal/ gourds in it.
  • Add turmeric powder and salt.
  • Drizzle water in between if required.

Cook it on a medium flame for the next 10 minutes or till the parwal/ gourd is cooked. Put in black pepper powder and cook for 2-3 minutes.  Serve it hot with khapli wheat roti.

3. Amboli

Is a typical recipe prepared in Malvan, Maharashtra. It is a thicker version of dosa which is made up of fermented rice batter.

Recipe features 

FFD style amboli is prepared from brown rice which gives it a higher place in diabetes-friendly items.

Ingredients

  • 2 cups Brown Rice Flour 
  • Water as needed
  • Salt to taste

Method

  • Take rice flour and salt in a mixing bowl.
  • Start adding water a little at a time and keep mixing.
  • Make sure you remove all lumps.
  • The consistency of the batter should be thin.
  • If you make the batter thin, you will get nice holes and crisp to the amboli.
  • If you prefer thick and very soft amboli, keep the batter on thicker side.
  • Heat pan and drizzle few drops of oil.
  • Pour the batter quickly and cover the pan.
  • Cook covered for 3-4 mins until amboli is cooked and gets nice crisp on one side.
  • Flip it and cook for a minute or more if needed.
  • Serve amboli hot with coconut chutney.

4. Akkha Masoor

This dish is a very popular dish from Kolhapur, Maharashtra. It is prepared from whole dark masoor lentils which is a lavish-looking delicacy. 

Recipe features 

The whole masoor is a great source of fiber which helps in lowering cholesterol and thus good for heart health. It also contains a high level of protein and is rich in folate, vitamin B1, potassium, and iron.  Due to the low glycemic index, it is considered diabetes-friendly.

Ingredients


For Pressure Cooking Lentils:

  • 1 Cup Whole Masoor Dal (whole red lentils)
  • 1 Cup Water for pressure cooking

For Grinding:

  • 1 Tbsp Sesame Seeds (Til)
  • 3 Tbsp Desiccated Coconut
  • 2 Tbsp Peanut Oil or Sunflower Oil
  • 2 Medium Onion (Finely chopped) 
  • 2 Tsp Ginger-Garlic Paste
  • 1 Large Tomato (Chopped) 
  • ¼ Cup Coriander Leaves (Chopped) 
  • 2 Tsp Red Chilli Powder 
  • 2 Tsp Coriander Powder 
  • 1 Tsp Cumin Powder (Jeera) 
  • 1 Tsp Garam Masala Powder or Kolhapuri Masala or Goda Masala
  • ½ Tsp Turmeric Powder
  • 1 Cup of water added later
  • Salt as required
  • Few Coriander Leaves for garnish

Method

  • Pressure cook whole masoor dal with 1 cup of water for 10-11 mins or for 3 whistles.
  • When the pressure comes down on its own, remove the lid and check the lentils.
  • They should not be mushy, if you get a slight bite in them, then pressure cook for 1-2 whistles more.
  • When the lentils are cooking, heat up a small pan and roast the sesame seeds, on a low flame till they change colour and start to pop.
  • Then add 3 tbsp desiccated coconut on a low flame, with a continuous stir.
  •  Roast it till the coconut becomes golden in color. 
  • Remove and keep aside.
  • Once this mixture becomes warm or cools down, add them to a dry grinder without adding water. 
  • Then grind to a fine mixture, and keep aside.
  • Now heat 2 tbsp oil in a pan and add 1/3 cup finely chopped onion.
  • Stir and sauté it on a low to medium flame till the onions begin to turn light golden in color.
  • Then add 1 tsp ginger-garlic paste.
  • Stir and sauté till the raw aroma of ginger-garlic goes away, then add ½ cup chopped tomatoes, sauté till soft and pulpy, add ¼ Tsp turmeric powder, ½ Tsp cumin powder, ½ Tsp garam masala powder, 1 Tsp red chili powder, and 1 Tsp coriander powder.
  • Then add 2 tbsp chopped coriander leaves, ground sesame seeds plus desiccated coconut mixture, cooked masoor dal along with ½ cup of the stock in which the masoor dal was pressure cooked. Season with salt.  
  • Stir well.  
  • Simmer the akkha masoor curry on a low to medium flame without a lid for 5-6 minutes.
  • The curry is ready once you see oil floating on the top. 
  • For a dry curry, add less water and cook till all the water evaporates.
  • Garnish with some chopped coriander leaves and serve kolhapuri style akkha masoor hot with some soft chapatis (emmer or khapli wheat), bajra or jowar rotis, or steamed rice (brown).

5. Khichu (Using Brown Rice)

Is a well-known Gujarati recipe that is not only tasty but also healthy. It is made by steaming the rice flour and seasoned with achar or pickle masala to add the taste. 

Recipe features 

FFD recommends to use brown rice instead of white rice to make it more diabetes-friendly.

Ingredients

  • 2 Cups Brown/Red Rice Flour 
  • ½ Tsp Baking Soda (Optional)
  • 2 Green Chillies (Finely chopped) 
  • 1 Tsp Cumin Seeds (Jeera) 
  • Salt to taste
  • Achar Methi (Masala)/ pickle gravy
  • 1 Tbsp Oil 
  • 4 Cup Water 

Method

  • In a pan, heat water, and then, add in the jeera, green chilies, baking soda (optional), and salt.
  • Keep boiling for about 10 mins.
  • Now, add the brown/red rice flour to the mix.
  • Keep stirring continuously to prevent lumping.
  • Cover the pan and keep cooking over a slow flame for about 2 mins.
  • Keep stirring intermittently.
  • Serve in a dish and pour methi masala/ pickle gravy and oil on it.

Note 

Foods Containing Soda Bicarb are to be eaten occasionally only.

 

The above 5 best West Indian Lunch recipes are healthy, tasty, and nutritious all at the same time. FFD recipe section has a collection of healthy and diabetes-friendly recipes for you. Try some of them and let us know your feedback.

FFD conducts a full-year program named HTP - Holistic Transformation Program which helps people reverse diabetes and lifestyle disorders like blood pressure, high cholesterol, and thyroid effectively. Enroll in it to relive a Medicine-Free Life!

Looking for West Indian healthy Diabetes-friendly Breakfast, dinner, and Sweet dish Recipes? Visit here:

1. West Indian Breakfast Recipes

 


2. West Indian Dinner Recipes


3. West Indian Sweet dish Recipes