Diabetes-Friendly Spicy 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 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.
Feel Free to Adjust the Veggies
I used many varieties of vegetables in this dish. If you don't have a variety of vegetables (or if you just don't want to use them), feel free to remove some from the recipe. This main course dish will still be healthy and suitable for diabetics. While using the veggies, keep in mind that they should compliment each other and blend well to make the dish taste good.
- 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!