20 Easy Diabetic Dinner Recipes Indian Cuisine

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From lip-smackingly delicious curry-spiced roasted eggplants to the tangy Kala Chana salad, diabetic-friendly Indian dishes blend taste with wellness effortlessly. These recipes are carefully curated to meet your dietary requirements yet boast many flavours. The diversity in Indian cuisine allows you to enjoy hearty khichdi made with ghee, nourishing dals, delightful vegetable stir-fries with mustard seeds, and palatable fish preparations rich in omega-3 fatty acids, as well as grilled veggies, all within the boundaries of diabetic-friendly cooking.

Here are 20 easy-to-prepare diabetic dinner recipes imbued with the essence of Indian cuisine, including Indian diabetic recipes that are perfect for diabetes patients looking for vegetarian, high protein, snack, and breakfast options.

1) Quinoa Vegetable Pulao

Quinoa vegetable pulao offers a nutritious twist on the classic Indian pulao while keeping the authentic flavours intact. Known for its high protein content and rich supply of essential vitamins, quinoa is an excellent substitute for white rice.

Ingredients:

• One cup of Quinoa
• Assorted vegetables (Carrots, peas, beans, bell peppers)
• one onion, finely chopped
• two cloves of garlic
• one teaspoon of turmeric powder
• Salt to taste
• Dash of olive oil

Instructions:

1. Rinse Quinoa under cold water until the water runs clear.
2. Heat olive oil in the pan and sauté the onions and garlic until golden brown.
3. Add your choice of vegetables to the pan and cook until slightly tender.
4. Add rinsed quinoa, turmeric powder, and salt to taste. Mix well.
5. Pour two cups of water and let it come to a boil.
6. Reduce heat, cover the pan, and let it simmer for approximately 15 minutes until quinoa is cooked.
7. Fluff with a fork before serving.
8. The medley of fresh vegetables adds a burst of colours and a surge of nutrients, making this pulao a fulfilling and healthy dinner option for people with diabetes.

Know how to make Vegetable Pulao at home

2) Low-carb cauliflower Roti

Swap conventional wheat flatbreads with these low-carb cauliflower rotis, which are light on the stomach but big in flavour. Loaded with fibre and low in carbohydrates, cauliflower is a perfect ingredient for diabetes-friendly dinners.

Ingredients:

• One medium-sized cauliflower
• ½ cup coconut flour
• Salt to taste

Instructions:

1. Wash and grate the cauliflower to make rice-like grains.
2. Steam the cauliflower rice briefly and squeeze out excess moisture using a clean kitchen towel.
3. Combine the squeezed cauliflower, coconut flour, and salt in a bowl.
4. Knead lightly to form a dough.
5. Divide the dough into small portions and roll out into rotis.
6. Heat a non-stick pan and place the rolled-out roti on it.
7. Cook on both sides till you see slightly golden patches.
8. Serve these delicious rotis with a vegetable or lentil curry of your choice.
9. This innovative spin on traditional Indian flatbread helps you manage your diabetic diet without making your dinner time dull.

Also Read: How to make Cauliflower Roti at home?

3) Palak Moong Dal – Pressure Cooker

Bringing a power pack of nutrition, the Palak Moong Dal is a wholesome amalgamation of proteins and antioxidants. It combines iron-rich spinach (Palak) and protein-packed green moong dal, creating a perfect dinner dish for people with diabetes.

Ingredients:

• one cup of green moong dal
• two cups finely chopped spinach
• one onion, finely chopped
• two cloves of garlic, chopped
• Salt to taste
• Dash of olive oil

Instructions:

1. Soak moong dal in water for approximately 30 minutes.
2. Drain water and boil the moong dal in a pot until tender.
3. Heat some olive oil and sauté onion and garlic in a pan until golden brown.
4. Add chopped spinach and cook until wilted.
5. Mix the cooked moong dal with the spinach preparation.
6. Season with salt according to taste.
7. Serve it hot with Low-carb Cauliflower Roti or Quinoa Vegetable Pulao.

The spinach and Moong Dal combination stabilises blood sugar levels while providing the necessary nutrients for body growth and repair.

4) Barley Khichdi

 

A comforting, one-pot meal, Barley Khichdi brings the goodness of barley and diverse vegetables to your plate. Barley is a powerhouse of essential minerals and vitamins and has a low glycemic index, making it an apt choice for diabetics.

Ingredients:

• one cup of barley, soaked overnight
• Assorted vegetables (Carrots, peas, beans, bell peppers)
• Salt to taste
• 1/2 teaspoon turmeric powder
• Dash of olive oil

Instructions:

1. Heat oil in a pan and add all the vegetables. Sauté them until they are half cooked.
2. Rinse the soaked barley and add it to the pan.
3. Add water, turmeric powder, and salt to taste.
4. Cover the pan and cook on low flame until barley is done.
5. Serve it hot with a side of curd or pickle.
6. Rich in fibre, Barley Khichdi helps slow down glucose absorption and keeps you fuller for a long time, thus aiding in weight loss.

5) Tofu Bhurji

 

A vegan alternative to paneer bhurji, tofu bhurji balances lip-smacking flavours and nutrition. Packed with proteins, tofu is an excellent ingredient for those managing diabetes.

Ingredients:

• 200 grams tofu, crumbled
• one onion, finely chopped
• two tomatoes, finely chopped
• ½ bell pepper, finely chopped
• one teaspoon of turmeric powder
• Salt to taste
• A few sprigs of coriander for garnishing
• Dash of olive oil

Instructions:

1. Heat oil in a pan and sauté onions until translucent.
2. Add tomatoes and bell pepper. Cook until tender.
3. Crumble the tofu and add it to the pan.
4. Add turmeric powder and salt to taste. Mix everything well.
5. Garnish with chopped coriander before serving.

Tofu Bhurji pairs well with whole wheat chapati or brown rice, making a low-glycemic and highly nutritious diabetic-friendly dinner.

6) Methi Chana Curry

 

Chickpeas (chana) are remarkable sources of fibre and are extensively featured in Indian cooking. Coupled with the benefits of Fenugreek (methi), Methi Chana Curry offers a hearty, diabetes-friendly dinner.

Ingredients:

• one cup chickpeas, soaked overnight and boiled
• two cups fenugreek leaves, finely chopped
• two tomatoes, pureed
• Salt to taste
• A dash of olive oil

Instructions:

1. In a pan, heat oil and sauté the finely chopped fenugreek leaves until they wilt.
2. Add pureed tomatoes to the pan and cook until the raw smell of tomatoes leaves.
3. Add the cooked chickpeas and salt to taste.
4. Cover the pan and let it simmer on low heat for 10-15 minutes.
5. Serve Methi Chana Curry with brown rice or whole-wheat rotis.
6. Packed with proteins and low on the glycemic index, this delicious curry makes an ideal dinner for diabetes management.

7) Curry-Spiced Roasted Eggplant

 

Eggplants are low in carbohydrates and high in fibre, making them an excellent choice for people with diabetes. Adding a hint of curry spices makes the basic Roasted Eggplant a flavourful and healthful diabetic-friendly dinner recipe.

Ingredients:

• two medium-sized eggplants
• two tablespoon curry powder
• Salt to taste
• Dash of olive oil

Instructions:

1. Preheat your oven to 200 degrees Celsius.
2. Slice the eggplants into halves and score the surface in a criss-cross pattern.
3. Rub some olive oil and thoroughly sprinkle salt and curry powder over the eggplants.
4. Roast them in the oven for about 20-25 minutes until golden and soft.
5. Serve this Curry-Spiced Roasted Eggplant with a yoghurt-based dip or a portion of whole-grain bread.
6. It’s a low-calorie yet satisfying meal that is simple to prepare and great for blood sugar control.

Also Read: Beef with Roasted Eggplant

8) Soya Chunks and Vegetable Stir Fry

 

Swap your regular chicken for Soya Chunks in your stir-fry to make it diabetic-friendly. Soya chunks are low in fats and high in proteins, providing a healthful substitution for meat.

Ingredients:

• one cup of soya chunks soaked in hot water
• Assorted vegetables (Bell peppers, carrots, green beans), chopped
• Two cloves of garlic, minced
• Salt to taste
• Dash of olive oil

Instructions:

1. Squeeze out excess water from the swollen soya chunks and keep aside.
2. Heat a dash of olive oil in a wok and add minced garlic. Cook until fragrant.
3. Add the assorted vegetables to the wok and stir fry until they are crisp-tender.
4. Add the soya chunks and salt to taste. Stir fry for another few minutes.
5. Serve hot with a side of brown rice or quinoa.
6. This Soya Chunks and Vegetable Stir-fry is a vegan delight and a super nutritious dinner for diabetes control.

9) Oats and Chickpea Tikki

Swap your regular potato patties with these Oats and Chickpea Tikkis. They are rich in fibre and proteins, making them perfect for managing diabetes.

Ingredients:

• two cups cooked chickpeas
• one cup of oats
• Salt and Pepper to taste
• A handful of coriander leaves, finely chopped

Instructions:

1. Mash the chickpeas and mix with oats.
2. Season with salt and pepper, and add chopped coriander.
3. Divide the mixture into small portions and shape them into patties.
4. Grill the tikkis on a non-stick pan until both sides are golden brown.
5. Serve with a side of green chutney or salad.
6. Their high fibre content helps manage blood sugar while offering a satisfying dinner that will surely please your taste buds.

10) Vegetable Stuffed Bell Peppers

 

Vegetable-stuffed Bell Peppers are a delightful twist on regular bell peppers. The stuffing, made from different vegetables, offers a variety of nutrients while keeping your blood sugar under control.

Ingredients:

• four bell peppers, tops removed and deseeded
• Assorted vegetables (zucchini, carrots, green beans, peas), finely chopped
• one onion, finely chopped
• two cloves of garlic, minced
• Salt and Pepper to taste
• Dash of olive oil

Instructions:

1. Preheat your oven to 200 degrees Celsius.
2. In a pan, heat oil and sauté onion and garlic until golden brown.
3. Add the assorted vegetables and cook until tender.
4. Sprinkle salt and pepper to taste.
5. Stuff the mixture inside each hollow bell pepper.
6. Place the stuffed bell peppers on a baking tray and bake for about 20 minutes until the peppers are tender.
7. Serve these Vegetable Stuffed Bell Peppers with a bowl of quinoa or brown rice for a diabetes-friendly dinner.

11) Daliya (Broken Wheat) Vegetable Khichdi

 

Replacing white rice with broken wheat or Daliya in your Khichdi can boost this comforting dish’s fibre content, making it excellent for diabetes management.

Ingredients:

• one cup of daliya or broken wheat
• Assorted vegetables (Carrots, peas, corn), chopped
• Salt to taste
• 1/2 teaspoon turmeric powder
• Dash of olive oil

Instructions:

1. Rinse the daily under cold water.
2. Heat oil in a pan and sauté vegetables until slightly tender.
3. Add rinsed daily to the pan along with turmeric and salt.
4. Pour in two cups of water and bring it to a boil.
5. Reduce heat, cover the pan, and let it simmer for 15 minutes until daliya is cooked.
6. Fluff with a fork before serving.
7. This Daliya Vegetable Khichdi pairs well with raita or pickle. It offers a nourishing meal that is friendly to blood sugar levels.

12) Bajra and Onion Uttapam

 

Traditional South Indian Uttapam goes through a healthy reimagining in the Bajra and Onion Uttapam recipe. Bajra or pearl millet is packed with essential nutrients. It has a low glycemic index, making it great for diabetes management.

Ingredients:

• one cup of bajra flour
• two onions, finely chopped
• Salt to taste

Instructions:

1. In a bowl, mix bajra flour, onions, and salt.
2. Gradually add water to form a pancake-like batter.
3. Heat a non-stick pan, pour a ladleful of batter, and spread it into a thick pancake.
4. Cook on both sides until golden brown.
5. Serve hot with coconut chutney or sambar.
6. It is an excellent addition to your diabetic dinner recipes. Bajra and Onion Uttapam bring the best taste and health in one dish.

13) Masoor Dal (Red Lentil) Soup

 

Red lentils, or Masoor Dal, are packed with proteins and fibre. Making them into soup allows you to prepare a satisfying yet light dinner suitable for people with diabetes.

Ingredients:

• one cup of masoor dal
• Salt and Pepper to taste
• Small bunch of coriander, chopped
• Dash of olive oil

Instructions:

1. Rinse masoor dal and add them to a pot with water.
2. Boil until the dal is soft and cooked well.
3. Blend the mixture using a hand blender until smooth.
4. Heat the soup again, add salt and pepper and simmer for a few minutes.
5. Drizzle a little olive oil and garnish with fresh coriander before serving.
6. Enjoy this comforting Masoor Dal Soup with multigrain toast for a light, healthy, diabetes-friendly dinner.

14) Egg White and Spinach Omelette

 

A classic healthy option, the Egg White and Spinach Omelette cater to egg lovers while being mindful of managing blood sugar levels. This dish is rich in proteins and iron and makes an excellent diabetic-friendly dinner.

Ingredients:

• two egg whites
• two cups spinach, washed and chopped
• Salt and Pepper to taste

Instructions:

1. Beat the egg whites till frothy.
2. Pour the beaten egg whites into a non-stick pan and swirl the pan to spread them evenly.
3. Sprinkle chopped spinach over the egg whites.
4. Cover the pan and cook on low heat until the spinach is wilted and the eggs are set.
5. Season with salt and pepper to taste.
6. Serve hot with a side of multigrain toast.
7. This nutrient-dense omelette provides essential proteins and vitamins that your body needs for managing diabetes effectively.

15) Chicken and Vegetable Jalfrezi

 

For meat lovers, Chicken and Vegetable Jalfrezi presents a delightful mix of chicken and vegetables coated with aromatic Indian spices. This chicken curry is low in fats and high in proteins, catering to your cravings while helping manage diabetes.

Ingredients:

• 200g skinless chicken breast, cut into small pieces
• Assorted vegetables (Bell peppers, carrots), finely chopped
• one onion, finely chopped
• two cloves of garlic, minced
• two tablespoon curry powder
• Salt to taste
• Dash of olive oil

Instructions:

1. Heat oil in a pan and sauté onions and garlic until golden brown.
2. Add chicken pieces, vegetables, curry powder, and salt to the pan.
3. Cover the pan and let it simmer until the chicken is cooked and the vegetables are tender.
4. Serve hot with a portion of brown rice or whole wheat chapati.
5. High in protein and low in fat, this Chicken and Vegetable Jalfrezi illustrates that diabetic dinners can still be delightful and tasty.

Know how to make Vegetable Jalfrezi step by step.

16) Grilled Fish and Tomato Chutney

 

Fish is a low-fat protein source, making it an excellent choice for people with diabetes. Combined with spicy Tomato Chutney, Grilled Fish corroborates that diabetes-friendly food is far from boring.

Ingredients:

• one fish fillet
• Salt and Pepper to taste
• For the chutney – two large tomatoes, one clove garlic, one small onion, one green chilli, Salt to taste

Instructions:

1. Season the fish fillet with salt and pepper and grill until cooked.
2. Blend tomatoes, garlic, onion, and green chilli for the chutney.
3. Pour the blend into a pan and cook until it thickens.
4. Season with salt and remove from heat.
5. Serve the grilled fish with a side of tomato chutney.
6. This Grilled Fish and Tomato Chutney provides an easy, quick, and healthy dinner option for diabetes patients.

17) Kala Chana (Black Chickpea) Salad

 

Kala Chana or Black Chickpea Salad can be a go-to option for those looking for a light and fulfilling dinner. Rich in fibre and proteins, black chickpeas help control blood sugar levels better.

Ingredients:

• one cup of black chickpeas, soaked overnight and boiled
• Assorted vegetables (Cucumber, tomato, bell peppers), finely chopped
• one teaspoon lemon juice
• Salt to taste

Instructions:

1. In a bowl, mix the boiled black chickpeas with chopped vegetables.
2. Drizzle lemon juice and sprinkle salt over the salad.
3. Toss well before serving.
4. It can be enjoyed with a side of whole-wheat flatbread.
5. This Kala Chana Salad delivers a delightful crunch in every bite, making for a refreshing dinner with nutrients essential for diabetes care.

18) Paneer and Green Pea Masala

 

Paneer or cottage cheese contains low amounts of carbohydrates. Still, it is high in proteins, making it an excellent ingredient for diabetic-friendly recipes. This Paneer and Green Pea Masala bring your palate a decadent and creamy experience.

Ingredients:

• 200g paneer, cut into cubes
• one cup green peas
• two onions, finely chopped
• one tablespoon curry powder
• Salt and Pepper to taste
• Dash of olive oil

Instructions:

1. Heat oil in a pan and sauté onions until golden brown.
2. Add green peas, paneer cubes, curry powder, salt, and pepper to the pan.
3. Simmer until the green peas are cooked, and the spices are well integrated into the dish.
4. Serve hot with a portion of brown rice or Millet roti.
5. Offering a balance of lean protein and fibre, this Paneer and Green Pea Masala proves that diabetes-friendly dinner options can be tantalising and wholesome.

19) Gujarati Dal

 

The sweet and tangy Gujarati Dal presents a delightful perspective on Indian lentil dishes. Adding vitamin C-rich tomatoes and lemons to the dal enhances iron absorption from the lentils, making it beneficial for diabetic patients.

Ingredients:

• one cup of tuvar dal (pigeon pea lentils)
• one small onion, finely chopped
• one small tomato, finely chopped
• Juice of half a lemon
• Salt to taste
• Dash of olive oil

Instructions:

1. Boil tuvar dal until soft and well-cooked.
2. In a pan, heat oil and sauté onions until golden brown.
3. Add chopped tomato to the pan and cook until soft.
4. Add boiled dal to the pan along with salt and simmer for a few minutes.
5. Stir in the lemon juice before serving.
6. Serve hot with a portion of quinoa or whole wheat roti.
7. Loaded with proteins and low in fats, this Gujarati Dal offers a delightful mix of flavours while efficiently managing your diabetes.

Read how to make Gujarati Dal at home.

20) Rava Dosa

 

A popular choice is diabetes-friendly Rava dosa, a traditional South Indian dish made with whole grain flours like ragi (finger millet) or oats instead of white rice, which helps manage blood sugar levels. The dosa can be made with whole wheat flour for a healthier option. It can be paired with a flavourful vegetable curry or a coconut chutney for a balanced and satisfying meal that is both delicious and suitable for individuals looking to maintain their blood sugar levels. By making simple swaps and adjustments, you can enjoy the flavours of Indian cuisine while keeping your health in check.

Ingredients:

• one cup of ragi flour or rava
• 1/4 cup urad dal (black gram lentils)
• Salt to taste
• Water as needed

Instructions:

1. Soak urad dal for 4-6 hours, then grind to a smooth batter consistency.
2. Mix ragi flour or oats with the batter and add salt.
3. Ferment the batter overnight or for 8-10 hours.
4. Heat a non-stick pan and spread a ladleful of batter in a circular motion to make dosas.
5. Cook until crisp on both sides.
6. Serve hot with sambar

Conclusion

Indian cuisine is often celebrated for its aromatic spices, robust flavours, and diverse offerings. These dinner recipes demonstrate that a diabetic diet can successfully incorporate those defining elements while being healthy and fulfilling. Including ingredients high in fibre and proteins, low in fat, and low in glycemic index, these recipes offer a wide array of choices for diabetics in the kitchen—from the traditional Gujarati Dal to the unique Vegetable Stuffed Bell Pepper. These dishes help manage your blood sugar levels and allow you to indulge in your cravings healthily.

Diabetic meals do not always have to be rigid, and these recipes bring the joy and diversity of Indian cuisine into your diabetic-friendly dinner menu. So, bring out your cookware and embark on a culinary journey that leads to better health and wellness for people with diabetes without skimping on the deliciousness.

Frequently Asked Questions

How can I make my Indian cooking more diabetic-friendly?

You can make your Indian cooking more diabetic-friendly by using whole grains, incorporating more vegetables and lean proteins, reducing fats and sugars, and opting for cooking methods like grilling or steaming over deep frying. Choose ingredients that are low in glycemic index and portion control.

Are there any low-carb alternatives to rice for diabetic meals?

Some low-carb alternatives to rice for diabetic meals include cauliflower rice, quinoa, chana dal, millet, and brown rice. These alternatives are high in fibre and deliver essential nutrients while keeping blood sugar levels in check.

How does portion control help diabetics manage their blood sugar levels?

Portion control helps people with diabetes manage their blood sugar levels by preventing overeating, which can lead to spikes in blood sugar. By controlling portions, you can manage your calorie intake and maintain balanced blood sugar levels, aiding in effective diabetes management.

What are some healthy Indian breakfast options for people with diabetes?

Some healthy Indian breakfast options for people with diabetes include Ragi Idli, Moong Dal Chilla, Besan Ka Cheela, Oats Upma and Quinoa Poha. These recipes provide high fibre and protein, helping manage blood glucose levels effectively.