Cooking is one of my passions. I like to make nutritious and tasty foods at home without using preservatives and artificial colors.
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 carbohydrates, fat, and protein in about a 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 doing 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 include 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.
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Serves four people
- 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-centimeter pieces
- 1/4 cup carrot, cut in 2-centimeter pieces
- 1/4 cup potato, cut in 2-centimeter pieces
- a fistful of fresh or frozen peas
- 1/2 cup tomato, chopped
- 1/4 cup onion, chopped
- 1 1/2 teaspoons oil or ghee
- 1 1/2 tablespoons Vangi bath masala powder, available in Indian stores (I used homemade masala)
- 1/4 teaspoon red chili powder
- 1/8 teaspoon turmeric powder
- 2 teaspoons lemon juice or tamarind juice, as per taste
- 1/2 teaspoon sugar or jaggery powder (I used jaggery powder)
- 1 teaspoon salt, or as per taste
- 2 tablespoons chopped coriander leaves
- 1/8 cup capsicum (optional), chopped
- 2 to 3 tablespoons grated coconut (optional)
- 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, the brown rice should be properly cooked. Take out the cooker container when the pressure comes down.
- Heat oil/ghee in a deep-bottomed pan or Kadhai. Throw in chopped onion. Saute 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 to 2 minutes. Add chopped coriander leaves and grated coconut. Mix well. Turn off the fire.
- This diabetic-friendly meal 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!