Lifestyle Management

If you’ve been diagnosed with diabetes or know someone who lives with diabetes, you’ll know that the most important response is lifestyle changes like diet and exercise for diabetes. Food has a massive impact on the way we feel both mentally and physically. To improve your eating habits, you may want to learn some new recipes for diabetes. If you have a few new and interesting foods and some easy Indian diabetic recipes for the things you love, you will be able to treat yourself more often than you think. In this article, we will be looking at the recommended foods to eat if you are diabetic and also some healthy recipes you can whip up in 30 minutes or less. Let’s get started!

What should you eat if you are diabetic?

Easy 30 min recipes for diabetes
Breakfast, Lunch and Dinner Ideas

Healthy Vegetarian Recipes for Diabetes

1) Protein Poha

Is poha good for diabetes? With a low-calorie count and the right amount of nutrition to start the day, it is ideal. It is easy to make and modify to your preferences.

Ingredients for 2 servings

• 60gm – Poha rice
• 30 gm sprouts or paneer
• 2 diced green chilli
• 2 spoons of peanuts
• ½ cup of chopped tomatoes
• 1 spoon – mustard seeds
• ¼ teaspoon – turmeric powder
• ½ teaspoon – red chilli powder
• 2 tablespoons – cabbage, capsicum and peas (other vegetables of your choice)
• Curry leaves
• 1 tsp – cooking oil
• Salt as per preference
• Garnish with coriander

Method:

Step 1: If you’re using sprouts, boil sprouts until they become soft.

Step 2: In a bowl, add half a cup of water and the poha and set aside. Use cold water to rinse if you want it out of the water immediately.

Step 3: Put a pan on the stove, add the oil and roast some peanuts in it. Once they have cooked, take them out to add later on.

Step 4: After removing the peanuts, add mustard seeds to the oil and cook till a crackling or popping noise begins. At that point, add chillies and curry leaves.

Step 5: Add all the vegetables except the tomatoes and cook till they are soft, saute for more even cooking. Add salt along with chilli powder and turmeric.

Step 6: Add tomatoes and cook for 2 – 3 minutes after mixing well with the rest of the ingredients. Add a little water and wait for the tomatoes to become squishy.

Step 7: Add sprouts or paneer as per your choice and mix until well coated with the mixture.

Step 8: Now add the poha. Keep low heat and mix while you cook for around 3 – 5 minutes, after which you can add the peanuts and coriander.

Step 9: Turn off the flame and let it rest.

Step 10: Enjoy your vegetable protein poha!

2) Multi-Flour Idli

Who doesn’t love soft and pillowy idli? But if you are diabetic, you might have to cut on the intake of idlis. But you can always switch to multi-flour idlis for deliciousness and health.

Ingredients:

• 1/2 cup urad dal
• 1 tsp fenugreek seeds
• 1/2 cup bajra
• 1/2 cup jowar
• 1/2 cup ragi
• 1/2 whole wheat flour
• Salt to taste

Method:

Step 1: Combine the split black lentils and fenugreek seeds in a bowl and soak them for a couple of hours.

Step 2: Drain well and make a smooth blend with 3/4 cup of water.

Step 3: Transfer the smooth mixture into a big bowl, add the different flours to the mixture, add salt and 1 3/4 cups of water. Mix it well.

Step 4: Cover and keep it overnight to ferment.

Step 5: Give the batter a good mix in the morning and pour spoonfuls of batter into well-greased idli stands.

Step 6: Steam the idlis for 10 minutes until they are cooked.

Step 7: Serve idlis with sambar or chutney!

3) Rava Upma

This is one of the easiest yet delicious breakfasts to start your day with. Let’s take a look at the recipe.

Ingredients:

• 3/4 cup rava or sooji
• 1/4 teaspoon mustard seeds, cumin seeds
• 1 teaspoon chana daal and urad daal
• 1 pinch asafoetida or hing
• 1 – 2 sprigs of curry leaves
• 1 medium onion, finely chopped
• 1/2 tsp ginger grated
• 1 – 2 green chillies, chopped
• 1/2 cup frozen peas and other veggies like beans or carrots
• 1 large tomato, finely chopped
• 2 tsp of coriander leaves
• 1 tsp ghee/oil
• One large glass buttermilk

Method:

Step 1: Add rava or semolina to a pan and dry roast it on low medium flame until it turns crunchy. Remember to keep stirring to prevent rava from burning.

Step 2: In another pan, pour oil and add mustard seeds followed by cumin seeds.

Step 3: When it starts spluttering, add the lentils and cook.

Step 4: Add a pinch of hing.

Step 5: Next, add the chillies and finely chopped ginger to the mix.

Step 6: Add the curry leaves too and cook until it becomes fragrant.

Step 7: Now add the chopped onions and the veggies you are using. Cook under it turns tender.

Step 8: Pour thick buttermilk and boil. Add salt and stir.

Step 9: Add the roasted rava slowly and mix it well. Make sure there are no lumps.

Step 10: Cover and cook till the water is absorbed.

Step 11: Serve hot!

4) Dal Khichdi

Another mung dal speciality, khichdi for diabetes is an easy healthy option and tastes great along with some roasted papad.

Ingredients:

• ½ cup Mung Dal
• ½ cup rice
• ¼ cup finely chopped onions
• 1 bay leaf
• Hing (Asafoetida)
• 1 teaspoon jeera (cumin seeds)
• 1 Diced green chilli
• 1 small onion – chopped
• ½ cup or 1 medium tomato
• 1 teaspoon crushed/grated ginger
• 1½ cup vegetables finely diced (carrot, peas, beans, etc).
• 1 tsp Ghee/butter/cooking oil (as per availability/preference)

Method:

Step 1: Put the rice and mung dal in separate pots and soak.

Step 2: Cut vegetables as they soak and heat the pressure cooker. Add ghee, butter or oil once it has absorbed some heat. Keep a low flame, add the jeera and bay leaf. Saute till you get the aroma and add a pinch of hing.

Step 3: Add the ginger and saute it so that it doesn’t burn, after a minute add the onions and the green chilli. Once the onions get a golden brown colour, add the tomato, turmeric and salt. If you like, you can also add a pinch or two of chilli powder.

Step 4: Saute till everything becomes mushy and add the vegetables you have chosen. You can go ahead without any vegetables too.

Step 5: At this point, the dal should be ready, drain it out and add it into the pressure cooker. Saute for a few minutes till the aroma comes out.

Step 6: Next, drain the water from the rice and add it into the cooker, followed by 4 cups of water. If you want a soft mushy texture instead of a porridge-like texture, add 3 cups. Taste the water as you cook, it should be a little salty. Add more salt if needed.

Step 7: Cover the pressure cooker and wait until 4 whistles. If you would like a more whole consistency, then cook for 2 whistles. After that, turn the flame off and let it sit until the pressure releases on its own.

Step 8: Your khichdi is ready to eat. Garnish with ghee if you like and serve.

5) Raw Moong Salad

A healthy, fresh, tangy, delicious salad that you can whip up within minutes.

Ingredients:

• 1 cup moong sprouts
• 3 cup hot water
• 1/2 tsp cumin powder
• ¼ tsp kashmiri red chilli powder
• ½ tsp amchur
• ¼ tsp salt
• ½ cucumber, chopped
• ½ tomato, chopped
• ½ carrot, grated
• 2 tbsp capsicum, chopped
• 2 tbsp spring onion, chopped (optional)
• 2 tbsp coriander, finely chopped
• 2 tbsp mint/pudina, finely chopped
• 1 chilli, finely chopped
• 1 tsp lemon juice
• 2 tbsp peanuts, roasted & crushed

Method:

Step 1: Blanch 1 cup moong sprouts in 3 cups hot water for 5 minutes. you can alternatively boil for 2 minutes.

Step 2: Drain off the water. make sure the moon sprouts are softened a bit yet crunchy.

Step 3: Take the blanched moong sprouts into a large mixing bowl.

Step 4: Add ½ tsp cumin powder, ¼ tsp chilli powder, ½ tsp amchur and ¼ tsp salt.

Step 5: Mix well making sure the spices are well combined.

Step 6: Further add ½ cucumber, ½ tomato, ½ carrot, 2 tbsp capsicum, 2 tbsp spring onion, 2 tbsp coriander, 2 tbsp mint, 1 chilli and 1 tsp lemon juice.

Step 7: Mix well making sure everything is well combined.

Step 8: Finally, serve moong sprouts salad garnished with 2 tbsp roasted peanuts.

6) Veg Paneer Paratha

Who says parathas have to be oily and unhealthy? Follow instructions to make veg paneer paratha for that healthy and delicious fix.

Ingredients:

For dough:

• 3/4 cups of whole wheat flour
• 1/2 tsp olive oil
• Salt to taste

For the filling:

• 1/4 boiled mashed green peas
• 1/4 grated carrots
• 1/4 cup grated paneer
• 2 tsp grated beetroot
• 1 tsp chopped coriander
• 1 tsp finely chopped green chillies
• salt to taste

Method:

Step 1: Combine all the ingredients and knead into a soft dough.

Step 2: Divide the dough and filling into 4 equal portions.

Step 3: Place filling inside each portion and seal it tightly.

Step 4: Roll out the dough and sprinkle whole wheat flour for rolling.

Step 5: Take a hot non-stick pan and apply a small brush of ghee/butter.

Step 6: Cook the paratha until you see golden brown specks.

Step 7: Serve hot with curd.

7) Spinach Paratha

Spinach Parathas are one of the most flexible vegetarian diabetic recipes and can make the meal plan for people with diabetes so much easier.

Ingredients:

• 2 cups – Spinach (around 200 gms)
• 2.5 cups – Whole Wheat Flour
• ½ Teaspoon – cumin seeds
• 1 Green Chili
• 4 – 5 cloves of garlic (pieces from the garlic bulb)
• Salt to Taste
• Oil – for brushing

Method:

Step 1: Wash the spinach leaves thoroughly, make sure there is no grit in the leaves. Add into a mixer along with the cumin seeds, garlic and chilli and turn it into a smooth, fine paste, adding as little water as possible.

Step 2: Add flour into a bowl followed by spinach paste and some salt to taste. Mix it all together until you get a smooth doughy texture. After that, add a teaspoon of oil and mix thoroughly into the dough. Let it sit for 20 minutes.

Step 3: Pinch the dough out into evenly sized balls. Once you’re done making dough balls, take one, flatten it and apply some dry flour to both sides.

Step 4: Using a rolling pin, roll it flat into a roti shape.

Step 5: Heat up the pan and put one of the parathas on for a minute or two before flipping it over. You can drop some oil on the semi-cooked side and turn it over again. Apply oil to the other side and turn it over again.

Step 6: Your paratha is now ready to eat.

8) Ragi Dosa and Carrot Poriyal

A nice ragi dosa and some piping hot carrot poriyal is sure to make your day. Let’s see how you can make them.

Ingredients:

• 1 cup ragi flour or sprouted ragi flour – 150 grams
• ¼ cup besan (gram flour) or rice flour
• ⅓ to ½ cup finely chopped onions
• ½ teaspoon finely chopped ginger or ½ inch ginger
• ½ teaspoon chopped green chillies or 1 green chilli or serrano pepper, chopped
• 8 to 10 curry leaves chopped
• 3 tablespoons chopped coriander leaves (cilantro)
• ½ teaspoon cumin seeds
• 1 pinch asafoetida optional
• 3 tablespoons fresh grated coconut or desiccated coconut
• ½ cup buttermilk or ¼ cup curd (yoghurt) mixed in ¼ cup water
• 1.5 cups water or add as required
• Salt as required
• 2 tsp oil or ghee

Method:

Step 1: Take ragi flour and besan (gram flour) in a mixing bowl or pan. You can even use rice flour or chickpea flour instead of besan.

Step 2: Add finely chopped onions, finely chopped ginger, chopped curry leaves, chopped green chillies, chopped coriander leaves, asafoetida, cumin seeds, grated coconut and salt as per taste.

Step 3: Add buttermilk and 1.5 cups of water. To make the buttermilk, stir briskly ¼ cup curd with ¼ cup water.

Step 4: Mix very well to a thin batter.

Step 5: Cover and let the batter rest for 15 to 20 minutes.

Step 6: Heat a hot tawa and sprinkle it with some water.

Step 7: Give the batter a good mix and pour it on the pan with a ladle.

Step 8: Cook it till crisp.

Carrot Poriyal

Ingredients:

• 1 tsp moong daal
• 1 cup freshly chopped carrot
• 1/2 teaspoon mustard seeds
• 1/2 tsp urad daal
• 1 pinch asafoetida or hing
• 1 dry red chilli
• 5 – 6 sprigs of curry leaves
• 1 pinch turmeric powder
• 3 tsp freshly grated coconut
• 2 – 3 green chillies
• 1/2 tsp cumin seeds
• Salt to taste

Method:

Step 1: Soak moong dal in water for 10 minutes, drain and keep it aside.

Step 2: Put grated coconut, green chillies, cumin seeds and 1 tsp water in a grinder.

Step 3: Heat oil in a pan and put mustard seeds and hear them sizzle. Add the urad daal next.

Step 4: Add curry leaves, dry red chilly and curry leaves next.

Step 5: Next, pour the rinsed moong daal and add turmeric and finely chopped carrots and stir.

Step 6: Add 1/3 cup of water and satl to taste and let it cook.

Step 7: Add the ground coconut paste next, mix well and cook on a low flame for a minute.

Step 8: Serve hot with a side of ragi dosa.

9) Carrot Methi Subzi

Ingredients:

Preparation:

1. Firstly, heat the oil in a nonstick pan and add the cumin seeds.
2. Once they crackle, then add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.
3. Add the fenugreek leaves and sauté for another 2 minutes.
4. Next, add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them well.
5. Finally, cover and cook the mixture over a slow flame until all the moisture has evaporated and the carrots are tender.
6. Serve the dish hot.

10) Sugar Free Makhana Kheer

Ingredients:

Preparation:

1. First prepare a pan and dry roast the fox nuts till they become crisp.
2. Then you need to cool it and blend coarsely in a grinder or with a rolling pin.
3. Next, boil the milk in a deep non-stick pan.
4. Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and cook on a medium flame for 2-5 minutes while stirring occasionally.
5. Also, add the nuts and spices. Mix and serve it warm or cold.

11) Moong Dal Chilla (Savory Lentil Pancakes)

INGREDIENTS

• 1 cup Split Yellow Lentils (Moong Dal)
• 3 cups Water for soaking
• 2 Green Chili Pepper finely diced
• 1 teaspoon Ginger grated
• ⅓ cup Red onion finely chopped
• 3 tablespoon Cilantro leaves chopped
• 1 teaspoon Salt adjust to taste
• 1,4 teaspoon Ground Turmeric (Haldi powder)
• ½ teaspoon Kashmiri red chili powder adjust to taste
• ⅔ cup Water or as needed

            4 teaspoon Oil to cook the chilla

INSTRUCTIONS

1. Add moong dal to a medium bowl. Rinse the moong dal. Add 3 cups water and soak for at least 3 hours or overnight.
2. Drain the water. Transfer dal to a blender. Add about ⅔ cup water. Blend to make a smooth batter.
3. Transfer the batter to a bowl. Add green chili, ginger, onion, cilantro, salt, turmeric and red chili powder. Mix well, and add 1-2 tablespoons more water if needed. Make sure the batter is not too thick or too runny, it should have a pouring consistency.
4. Heat an iron skillet or non-stick pan on medium heat. Add some oil, and wipe it clean with a paper towel.
5. Once the skillet is hot, turn the heat to low, take a ladle full of the batter, and pour it at the center of the pan. 
6. Once the skillet is hot, turn the heat to low, take a ladle full of the batter, and pour it at the center of the pan. 

Using the same ladle, spread the batter on the tawa in a circular motion to make a round chilla. Now turn the heat to medium-high.

7. Drizzle some oil at the edges of the chilla and at the center on the top. Total of about ¾ to 1 teaspoon.
8. Cook the chilla on one side for a couple of minutes, then flip it using a spatula. You should see some golden spots on the top of the chilla after it was flipped.
9. Now press with the spatula and cook the other side for 1-2 minutes.
10. When the chilla is well cooked on both sides, remove to a plate. Same way make all the chilla’s. Wipe the pan with a paper towel between each chilla.
11. Serve moong dal chilla right way with chutney or tomato ketchup, and a cup of chai!

Healthy Non-Vegetarian Recipes for Diabetes

1) Boiled Egg Sandwich

Ingredients:

• 4 Eggs
• 6 Slices of bread
• Hung Curd
• ¼ Teaspoon – Coarsely ground fresh black pepper
• ½ Teaspoon – Mustard paste

Method:

Step 1: Put the eggs in a cooking bowl and add water till they are submerged. Put the eggs in first to be sure they don’t crack. Bring the water to a rolling boil and reduce the heat to low.

Step 2: Let the eggs cook for 8 – 15 minutes depending on how well cooked you like it. After that, drain the water and cool the eggs off in water or ice.

Step 3: Once the eggs cool, peel off the shell and dice the eggs up into small bits. Mix well in a bowl with black pepper, mustard paste, salt and half a cup of curd. Divide the mix into equal portions for each sandwich.

Step 4: Once the eggs cool, peel off the shell and dice the eggs up into small bits. Mix well in a bowl with black pepper, mustard paste, salt and half a cup of curd. Divide the mix into equal portions for each sandwich.

Another excellent choice is egg bhurji and dosa for diabetes. Both are easy to make and if you make millet dosa for diabetes, it is even healthier.

2) Egg bhurji with Roti

Some fluffy egg bhurji with rotis is an ideal way to start the day. It’s easy to make and so nutritious and delicious too.

Ingredients:

• 4 Eggs
• 2 onions, finely chopped
• 2 tomatoes, chopped
• 3 green chillies or as per taste
• 1 capsicum, chopped
• 2-inch ginger, finely chopped
• 1/2 cup coriander leaves
• 3 – 4 curry leaves
• 1 tbsp vegetable oil or ghee
• 1 tsp jeera
• 1 tsp red chilli powder
• 1 tsp turmeric powder
• As per taste pav bhaji masala
• A pinch of asafoetida (hing)
• Salt (as per taste)

Method:

Step 1: In a large bowl, whisk the eggs using a spoon and keep them aside.

Step 2: Take a pan, add oil or ghee and heat. Now add jeera, onions, hing, green chillies, curry leaves, capsicum and ginger. Saute for 3 – 4 minutes.

Step 3: Add tomatoes and few coriander leaves. Saute for 2 minutes.

Step 4: Add 1 tbsp butter, pav bhaji masala, red chilli powder, turmeric powder and salt as per taste. Mix well.

Step 5: Lastly, pour in the slightly beaten eggs and keep whisking until cooked.

Step 6: Top it up with butter. Garnish with the remaining coriander leaves.

3) Chicken Curry and Roti

Probably one of the easiest of the Indian non-veg recipes for people with diabetes, chicken curry and roti is a strong combo.

Ingredients:

• 400 grams – boneless chicken
• Salt to taste
• 1½ teaspoon oil
• 1 teaspoon – cumin seeds
• 1 tablespoon – ginger-garlic paste
• 1 large onion – chopped
• 1 cup – tomato puree
• 1 teaspoon – coriander powder
• 1 teaspoon – pav bhaji masala
• ¼ teaspoon – turmeric powder
• ½ teaspoon – cumin powder
• 2 tablespoons – fresh coriander leaves
• 1 teaspoon – red chilli powder

Method:

Step 1: Heat oil on a pan. Once hot, add cumin seeds and wait for a change of colour. Now add chopped onions and saute until it turns golden brown.

Step 2: Add ginger-garlic paste and continue to saute until you get an aroma. Next, add salt along with tomato puree and cook it until it becomes nice and mushy, integrating with the onions.

Step 3: After you’ve got a nice mushy paste consistency, add all the powders to get the masala flavours, add chicken, coriander leaves, salt and mix well and increase the heat for 2 minutes.

Step 4: Add 1 ½ cups of water and cook until you get a nice curry consistency.

Step 5: Serve with some coriander leaves as garnish.

4) Healthy Tandoori Fish

Ingredients:

• 300 gms Salmon, Herring or Mackeral
• 8 cloves garlic
• 1 piece ginger
• 1 tablespoon grated lime zest
• 1/2 teaspoon cumin powder
• Salt as required
• 3 tablespoon gram flour (besan)
• 2 handful coriander leaves
• 2 tablespoon lime juice
• 1 tablespoon red chilli powder
• 1/2 tablespoon garam masala powder
• 1 cup vegetable oil
• 120 gm curd

Method:

Step 1: Wash and clean the fish. Next, make a fine paste with half of the vegetable oil, garlic, coriander, ginger, red chilli powder, cumin powder, garam masala, lime juice and zest and salt.

Step 2: Heat the oil in a pan and add the gram flour, stir to make a paste and cook for about a minute till fragrant and lightly coloured.

Step 3: Add the mixture to the spice paste and combine with the yoghurt. Mix well all the ingredients for the marinade.

Step 4: Gently rub the marinade over the fish pieces and marinate for an hour. Preheat the oven to 200° Celsius and spread out the marinated fish in a baking dish.

Step 5: Bake the tandoori fish for 10 – 15 minutes on the top rack, turning the fish pieces once. Baste the fish pieces once or twice during cooking with butter. Serve hot with chutney or sauce.

5) Grilled Chicken Breast

Ingredients:

• 500 gms boneless chicken breast without the skin
• 3 tablespoons – olive oil (extra virgin)
• 4 large cloves of garlic, minced
• 1 teaspoon – thyme (dried)
• ½ teaspoon – oregano (dried)
• Salt to taste. Recommended – 1¼ teaspoons
• ½ teaspoon – ground black pepper
• 1 teaspoon – lemon zest

Method:

Step 1: Find a ziplock bag and lay the chicken flat inside it. Use something heavy and wide to pound it so that it spreads wider. Do this until it is around ½ inch thick. Take care not to hit it too hard, it is better to take your time and use consistent blows.

Step 2: Mix all the other ingredients in a bowl and add it to the ziplock bag if it is still in good shape, if you don’t have a usable ziplock you can do this on a plate. Massage the chicken so that the mix is evenly spread across it. After this, put the bag or plate in the fridge and let it stay there for at least 4 hours so it can absorb the marinade.

Step 3: Once ready, preheat the oven for a while before you add the chicken. It should cook quickly, so keep it on each side for 3 minutes to get the grill marks. Once done, serve and eat.

6) Hariyali Egg Curry with Ragi Roti

Ingredients:

• 4 whole eggs, boiled
• 1 cinnamon stick (dalchini), small
• 1 bay leaf (tej patta)
• 2 cloves (laung)
• 1 tablespoon oil
• 2 teaspoons coriander powder (dhania)
• 1 teaspoon garam masala powder
• 2 tablespoons fresh cream

Ingredients for the Hariyali Masala

• 2 cups coriander (dhania) leaves, tightly packed, chopped
• 1 cup mint leaves (pudina), chopped
• 2 green chillies, chopped

Ingredients for the Onion Masala

• 1 onion, roughly chopped
• 1-inch ginger, chopped
• 4 cloves garlic

Method:

Step 1: Into the Mixer Grinder (medium jar), add the coriander leaves, mint leaves, green chillies and 1/2 cup water. Blend all of them together to make a smooth paste and keep it aside.

Step 2: Add onions, ginger and garlic into the small jar of the mixer grinder and grind to make a paste.

Step 3: Heat 1 tablespoon oil in a kadai over medium heat, add the bay leaf (tej patta), cloves, cinnamon stick and roast for a few seconds. Add the onion ginger garlic paste.

Step 4: Saute for 4 to 5 minutes until the raw onion smell goes away.

Step 5: Once the onions are roasted, add garam masala powder, coriander powder and saute for a few seconds.

Step 6: Add the hariyali coriander mint mixture, the fresh cream and the 4 boiled eggs.

Step 7: Add water if required to adjust the consistency of the hariyali egg curry. Cover & simmer the hariyali egg curry for 5 minutes.

Step 8: Check the salt and spices and adjust according to your taste and transfer the hariyali egg curry into a serving bowl.

Step 9: Serve with ragi roti for that healthy combo.

In a Nutshell

• • If you think you have to give up tasty food when you are diagnosed with diabetes, think otherwise. It doesn’t matter if you are vegetarian or non-vegetarian, there are plenty of healthy and delicious recipes you can try out.
  • Most people with diabetes think that they would have to eliminate non-vegetarian due to the impact it might have on their blood sugar. However, most food is eaten in moderation, even non-vegetarian items can help keep you fit.
  • Meal prep is a great way to control your portions and it also saves time.