A Diabetes-Friendly Spicy Rice Dish With Brown Rice and Mung Bean Sprouts
What's in This Dish?
Diabetics should consume a variety of fresh vegetables, grains, and fruits. The basic requirement of a diabetic-friendly food is that, it should contain carbohydrate, fat, and protein in about 60:20:20 ratio. I tried to follow the ratio in this main course.
There are many ingredient choices that can be used in this dish. I have picked a few after an extensive research on the web to make a delicious and healthy wholesome food that's perfect for diabetics.
I used brown rice, tomato, potato, sprouted mung beans, carrot, French beans, onion, and peas in this recipe. To spice it up, I used Vangi bath powder (you can buy it from Indian stores; I used homemade powder) and red chili powder. Other ingredients are tamarind juice or lemon juice, oil, turmeric powder, chopped coriander leaves, a small quantity of sugar or jaggery (optional), some grated coconut (optional), and salt. A detailed version of the recipe is given below.
- 2 cups brown rice, soaked in water for 30 minutes
- 1/2 cup mung bean sprouts/green gram sprouts
- 1/4 cup French beans, cut in 2 cm pieces
- 1/4 cup carrot, cut in 2 cm pieces
- 1/4 cup potato, cut in 2 cm pieces
- a fistful fresh peas or frozen
- 1/2 cup tomato, chopped
- 1/4 cup onion, chopped
- 1 1/2 tsp oil or ghee
- 1 1/2 tbsp Vangi bath masala powder, available in Indian stores, I used home made masala.
- 1/4 tsp red chili powder
- 1/8 tsp turmeric powder
- 2 tsp lemon juice or tamarind juice, as per taste
- 1/2 tsp sugar or jaggery powder, I used jaggery powder
- 1 tsp salt, or as per taste
- 2 tbsp chopped coriander leaves
- 1/8 cup capsicum, chopped(optional)
- 2-3 tbsp grated coconut, optional, I used
Step-By-Step Images and Instructions for Making a Diabetic Food with Brown Rice and Mung Bean Sprouts:
- Wash brown rice. Soak it in fresh water for 30 minutes.
- Take rice in a cooker container and add 3 1/2 cups of water. Add chopped carrot, French beans, peas, chopped potato, and some salt. Mix well. Keep it inside the pressure cooker and cook till 2 whistles and simmer for 12 minutes.
- Once the pressure comes down, open the cooker lid. Take out the container and add mung bean sprouts to it. Sprinkle some water on top.
- Re-heat and cook till one whistle and simmer for 5 minutes. By now, brown rice cooks properly. Take out the cooker container when the pressure comes down.
- Heat oil/ghee in a deep bottomed pan or Kadhai. Throw chopped onion to it. Saute them till transparent. Add chopped capsicum and tomato. Cook till tomato is done, and not mushy.
- Add cooked brown rice, mung bean sprouts, and vegetables.
- Add Vangi bath masala powder, red chili powder, turmeric powder, sugar or jaggery powder, lemon juice or tamarind pulp, and some salt.
- Mix the contents over a very low fire. Simmer it for 1-2 minutes. Add chopped coriander leaves and grated coconut. Mix well. Turn off the fire.
- Diabetic food with brown rice and mung bean sprouts is ready to eat. You can serve it independently as a main course or serve it with a less spicy and yogurt based side dish. Enjoy this tasty and awesome meal!
Can Add or Remove one or two Vegetables in the Recipe
I used many varieties of vegetables in this dish. If you don't have, or if you don't want to use many varieties, remove the veggie you don't want to use from the recipe. Still, this main course dish will be healthy and suitable for diabetics.
Keep in mind while using the veggies that, they should complement each other and properly blend to make the food relishable.