Top Picks: South Indian Vegetarian Recipes For Diabetics

Do you or your loved ones have diabetes but still want to enjoy delicious meals? Have you been curious whether enjoying delectable Indian cuisine is possible without sacrificing your health? Without a doubt, the answer is yes! We’ve curated a collection of South Indian vegetarian recipes for diabetics that are both delectable and nutritious. You may enjoy your meals while keeping a balanced diet because these recipes are full of flavour and low in carbohydrates. Would you like to know what’s served? Here’s a sneak peek!

Also read: South Indian Snacks For Diabetics: 7 Delicious And Healthy Options

List of 7: South Indian Vegetarian Recipes For Diabetics

S.No.	Recipe Name
1.	Kozhikodan Vegetable Biryani
2.	Puli Pongal
3.	Puli Inchi (Sweet & Sour Chutney)
4.	Ragi Wheat Dosa
5.	Oats Idli
6.	Moong Dal Dosa
7.	Kala Chana Curry

Also read: Guide To South Indian Breakfast For Diabetic Patients You’ll Love

Kozhikodan Vegetable Biryani

Kozhikodan Vegetable Biryani is one of the tastiest South Indian Vegetarian Recipes For Diabetics. It is prepared using whole grains like brown rice or basmati rice and may benefit those with diabetes. Vegetables help control blood sugar levels by supplying vital nutrients and fibre.

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Ingredients:

• Basmati rice or brown rice
• Mixed vegetables (carrots, beans, peas, cauliflower, etc.)
• Vegan Yogurt (optional)
• Spices (cinnamon, cardamom, cloves, bay leaves)
• Ghee or coconut oil
• Onions, tomatoes, ginger, garlic
• Mint and coriander leaves
• Small Star Anise
• Salt to taste

Preparation:

1. Wash and soak rice for 30 minutes. Drain and set aside.
2. Heat ghee/oil in a pressure cooker. Add whole spices and sauté until fragrant.
3. Add sliced onions, ginger, and garlic. Sauté until onions turn golden brown.
4. Add peanut curd, masala powder and salt.
5. Add chopped tomatoes and cook until soft.
6. Add mixed vegetables and sauté for a few minutes.
7. Add soaked rice and water, and close the lid. Cook until rice is done.
8. Garnish with mint and coriander leaves. Serve hot with yoghurt or raita.

Also read: The Ultimate Guide To South Indian Diabetic Diet Chart

Puli Pongal

Tamil Nadu is known for its popular dishes, and Pongal is among them. In addition, it is one of the yummiest South Indian vegetarian recipes for diabetics. One variety of pongal made with tamarind and cooked rice is called puli pongal. This is a really simple and quick meal to prepare. When made using brown rice, South Indian cuisine puli pongal, made with rice and tamarind, has a low glycemic index and can be good for diabetics.

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Ingredients:

• Brown rice
• Tamarind pulp
• Turmeric powder
• Mixed vegetables (optional)
• Peanuts (optional)
• Ghee or oil
• Mustard seeds, cumin seeds
• Curry leaves
• Green chilies
• Salt to taste

Preparation:

1. Cook brown rice and keep aside.
2. Heat ghee/oil in a pan. Add mustard seeds, cumin seeds, and curry leaves.
3. Add chopped green chilies and sauté.
4. Add tamarind pulp, turmeric powder, and salt. Cook until the raw smell of tamarind goes away.
5. Add cooked rice and mix well.
6. Serve hot, optionally garnished with roasted peanuts and coriander leaves.

Puli Inchi (Sweet & Sour Chutney)

This well-known South Indian chutney is the ideal side dish for any dinner. This sour and sweet chutney is made with jaggery, tamarind, and ginger and is called puli inchi. It is tangy, spicy, and delicious. FFD recommends using dates rather than sugar or jaggery, making it more diabetic-friendly and healthful.  Because of its low glycemic load, it can be helpful for diabetics when ingested in moderation.

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Ingredients:

• Fresh ginger
• Tamarind pulp
• Dates paste
• Green chillies
• Mustard seeds, fenugreek seeds
• Curry leaves
• Coconut oil
• Salt to taste

Preparation:

1. Juice is extracted from grated ginger. Set aside.
2. In a pan, heat the coconut oil. Curry leaves, fenugreek seeds, and mustard seeds should be added.
3. When the ginger gets golden brown, add the chopped green chillies and grated ginger and sauté.
4. Stir in the date paste, salt, and tamarind pulp. Stir and cook until the mixture thickens.

Ragi Wheat Dosa

This is a delicious and nutrient-dense South Indian vegetarian recipe for Diabetics. Wheat and ragi are low GI meals that contribute to steady blood sugar levels. It helps avoid blood sugar spikes and encourages sluggish digesting. It is also loaded with nutrients that provide vital minerals that are good for general health, such as iron and calcium.

Ingredients:

• 1 cup ragi (finger millet) flour
• 1 cup whole wheat flour
• Salt
• 1/4 cup urad dal
• Water for batter
• Oil for cooking
• Add vegetables of your choice

Preparation:

1. Soak urad dal for four to five hours. Add a small amount of water and grind to a smooth paste.
2. Combine urad dal paste, wheat flour, and ragi flour in a bowl. Add salt and enough water to make a smooth, pourable batter.
3. Cover and leave the batter to ferment for the entire night.
4. To cook a dosa, preheat a nonstick skillet and spread a ladle of batter into a thin circle. A few droplets of oil should be dripped around the edges.
5. Cook until one side of the dosa is golden brown, then turn it over and continue cooking.
6. Serve hot, with sambar or coconut chutney on the side.

Oats Idli

Oats idli is high in fibre, which aids in blood sugar regulation. In addition, it promotes heart health. Oats have a positive impact on cardiovascular health by reducing cholesterol.

Ingredients:

• 1 cup rolled oats
• 1/2 cup semolina (rava)
• 1/2 cup curd (yogurt)
• 1/4 cup grated carrots
• 1 tsp mustard seeds
• 1 tsp urad dal
• Curry leaves
• Salt to taste
• Water as needed
• 1/4 tsp baking soda

Preparation:

1. Grind the oats into a coarse powder after drying them out and letting them turn a light brown.
2. Combine oat flour, semolina, curd, grated carrots, salt, and just enough water to form a batter in a bowl.
3. Curry leaves, urad dal, and mustard seeds are added to heated oil. Mix this into the batter.
4. To steam idlis, stir in the baking soda thoroughly with the batter.
5. After filling the moulds with the batter, steam for ten to twelve minutes.
6. Serve with sambar or coconut chutney.

Moong Dal Dosa

Moong dal dosa is a low-glycemic, high-protein dosa prepared with split moong dal, which also helps stabilize blood sugar levels. This delicious recipe is suitable for everyone, not just those with diabetes.

Ingredients:

• Split moong dal
• Rice flour
• Green chillies
• Ginger
• Cumin seeds
• Asafoetida (Hing)
• Coriander leaves
• Salt to taste

Preparation:

1. Let split moong dal soak for four to six hours. Drain and add the ginger and green chillies to a smooth batter.
2. Add the rice flour, salt, chopped coriander leaves, cumin seeds, and asafoetida to the batter. To make a batter that pours easily, add water.
3. Get a nonstick pan heated. After adding the batter, spread it out in a circular motion with a ladleful.
4. Pour some oil around the periphery. Cook until both sides are golden brown.
5. Serve hot with sambar or coconut chutney.

Kala Chana Curry

Kadala Curry has a lot of protein and fibre. Black chickpeas help control blood sugar levels by supplying protein and fibre. It is also has low glycemic index, the low GI of both dishes contributes to steady blood sugar levels. Kadala curry is also packed with nutrients such as minerals, vitamins, and antioxidants.

Ingredients:

• Kala chana (black chickpeas)
• Onions, tomatoes
• Ginger-garlic paste
• Turmeric powder, coriander powder, cumin powder
• Garam masala
• Kasuri methi (dried fenugreek leaves)
• Fresh coriander leaves
• Salt

Preparation:

1. Let the kala chana soak for the entire night. Cook under pressure until tender.
2. In a pan, heat the coconut oil. Add the cut onions and mustard seeds, and sauté until golden brown.
3. Add the chopped tomatoes and ginger-garlic paste and simmer until the tomatoes soften.
4. Add the salt, garam masala, cumin, coriander, and turmeric powders. For one minute, sauté.
5. Add water and cooked kala chana. Simmer for ten to fifteen minutes.
6. Mash the kasuri methi and add it to the dish. Add some new coriander leaves as a garnish.
7. Serve hot alongside roti or rice.

Also read: Understanding Diabetes In South India: Causes And Consequences Of This Epidemic

In the End

To conclude, these South Indian Vegetarian Recipes For Diabetics not only cater to the nutritional needs of diabetics but also ensure that you can enjoy delicious South Indian flavours without compromising on health. Moreover, you can personalise the recipes according to your taste & dietary preferences and adjust the spices and other ingredients.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

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