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.
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.
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.
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.
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.
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.
5 Best North Indian lunch recipes for diabetics
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kcalIngredients
1. Kashmiri Rajma
250g Rajma (Kidney Beans), soaked overnight
1 Tbsp Oil
3 Bay Leaves
1 Tbsp Cumin Seeds
2 Tsp Red Chilli Powder
2 Tsp Garlic Paste
2 Tsp Ginger Paste
2 Medium Onions (made into paste)
2 Tomatoes (made into paste)
Salt to taste
2. Lyodur Tschaman (Soy Paneer Gravy)
100g 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 to taste
2 Kashmiri Red Chillies
½ Cup Soy yogurt (whisked)
1 Tsp Black peppercorns (coarsely ground)
3. Brown Rice Pulav
1½ Cups Brown Basmati Rice (soaked overnight)
2 Pinches Saffron threads
1 Bay Leaf, 3-4 Cardamoms, 4 Cloves, 1½ Stick Cinnamon
4-5 Tsp Oil
4 Onions, 1¼ Tsp Caraway Seeds, 1 Tsp Turmeric, ½ Tsp Dry Ginger, 1¼ Tsp Fennel Powder
Vegetable broth (3-4 cups)
Mix of peas, carrots, beans (optional)
Garnish: Cashews, almonds, walnuts, fried onions, pomegranate (optional)
4. Tamatar Vaangun
500g Small Eggplants (quartered)
500g Tomatoes
2 Tsp Kashmiri Chilli Powder
Pinch of Asafoetida
½ Tsp Fennel Powder
1 Tbsp Mustard Oil
Salt to taste
Green chilies (as needed)
5. Laccha Paratha
1 Cup Khapli/Emmer Wheat flour
½ Tsp Rock Salt
Carom Seeds (Ajwain)
2 Tsp Sesame Oil
2 Tsp Flaxseed Oil or Coconut Butter
Water (as needed)
Directions
- Kashmiri Rajma
- Pressure cook soaked rajma until tender. Prepare a paste of onions and tomatoes.
- Heat oil, splutter cumin and bay leaves. Sauté onion paste with ginger-garlic paste until oil separates.
- Add tomato paste, cook, then add boiled rajma and salt. Simmer for 15 minutes to allow flavors to meld. Serve with brown rice.
- Lyodur Tschaman
- Heat mustard oil in a wok; add asafoetida, dry ginger, fennel, turmeric, and red chilies.
- Add soy yogurt and tofu, whisking constantly to prevent curdling. Cook on low flame for 10 minutes. Finish with black pepper and salt.
- Brown Rice Pulav
- Steep saffron in warm water or plant-based milk. Fry whole spices in oil until fragrant.
- Add ginger, fennel, and soaked brown rice. Pour in saffron mixture and vegetable broth. Cook until rice is tender.
- In a separate pan, fry onions and nuts until golden. Garnish the fluffy rice with the fried onion-nut mix.
- Tamatar Vaangun
- Shallow fry eggplant quarters until golden; set aside.
- Heat mustard oil, add asafoetida and tomatoes; cook until soft.
- Add salt, chili powder, and fennel powder. Add a splash of water, bring to a boil, and add the fried eggplant. Cook covered for 5 minutes.
- Laccha Paratha
- Knead flour, salt, carom seeds, oil, and water into a stiff dough. Rest for 1 hour at room temperature, then 1–2 hours in the fridge.
- Roll out dough into a thin layer, twist it into a ball shape, then roll again into a round paratha. Cook on a hot tawa or tandoor until crispy and golden on both sides.
Notes
- Brown Rice Advantage: Brown rice is preferred over white rice due to its higher fiber content and lower impact on post-prandial blood glucose levels.
- Soy-Based Proteins: Lyodur Tschaman replaces dairy paneer with soy-based tofu and soy curd, which are excellent plant-based protein sources that are generally lower in saturated fat.
- Emmer Wheat (Khapli): Using emmer wheat for Laccha Paratha is a strategic choice; it has a lower glycemic index and is more digestible than modern refined wheat.
- Mustard Oil: This oil is traditional in North Indian cooking and is heart-healthy when used in moderation for shallow frying or tempering.
