1. Masoor Dal & Quinoa Khichdi

Why it’s great for diabetes:

• High in plant protein

• Rich in fiber and complex carbs

Ingredients:

• 1/2 cup quinoa

• 1/2 cup red lentils (masoor dal)

• 1/2 cup mixed vegetables (beans, carrots, peas)

• 1 tsp cumin seeds

• 1 tsp ghee

• Turmeric, salt, black pepper to taste

Method:

1. Rinse quinoa and dal. Soak for 20 minutes.

2. In a pressure cooker, heat ghee, add cumin seeds.

3. Add chopped vegetables, soaked quinoa-dal mix, spices, and 2 cups of water.

4. Pressure cook for 3 whistles. Serve hot with curd.

Focus Keyword Used: Diabetes-Friendly Recipes

2. Lauki (Bottle Gourd) Chilla

Why it’s great:

• Low in calories

• Hydrating and easy to digest

Ingredients:

• 1 cup grated bottle gourd

• 1/2 cup besan (chickpea flour)

• Coriander, green chili, cumin, ajwain

Method:

1. Mix all ingredients in a bowl.

2. Add water to make a thick batter.

3. Cook on a non-stick pan like a pancake. Flip when golden brown.

3. Ragi Vegetable Cheela

Why it’s great:

• Rich in calcium and fiber

• Keeps you full longer

Ingredients:

• 1/2 cup ragi flour

• 1/4 cup chopped spinach, onions, tomatoes

• Spices: ginger, garlic, chili flakes, salt

Method:

1. Make a smooth batter using ragi flour, veggies, and water.

2. Cook like a dosa. Serve with mint chutney.

4. Methi Thepla with Flaxseeds

Why it’s great:

• Helps with insulin sensitivity

• Anti-inflammatory

Ingredients:

• 1 cup whole wheat flour

• 1/2 cup fresh fenugreek (methi) leaves

• 1 tbsp flaxseed powder

• Spices: turmeric, red chili powder, ajwain

Method:

1. Mix everything and knead into dough.

2. Roll into thin theplas. Cook with minimal oil.

5. Moong Sprouts Tikki

Why it’s great:

• Protein-rich

• Low glycemic index

Ingredients:

• 1 cup boiled moong sprouts

• 1/4 cup grated carrot

• 1 tbsp oats flour

• Spices: cumin, ginger, green chili, salt

Method:

1. Mash all ingredients together.

2. Shape into tikkis and cook on a non-stick pan.

6. Low-Glycemic Smoothie Bowl

Why it’s great:

• Nutrient-dense

• Low sugar content

Ingredients:

• 1/2 avocado

• 1/2 cup unsweetened almond milk

• 1 tbsp chia seeds

• Few blueberries or strawberries

Method:

1. Blend avocado, almond milk, and chia.

2. Top with berries and chopped almonds.

7. Almond Flour Roti

Why it’s great:

• Gluten-free

• Rich in good fats and protein

Ingredients:

• 1 cup almond flour

• 1 tbsp psyllium husk

• Warm water

Method:

1. Mix almond flour and psyllium husk.

2. Add warm water to form dough.

3. Roll out and cook on a hot tawa.

Bonus Tips for Creating Your Own Diabetes-Friendly Recipes

• Focus on low-GI ingredients

• Include healthy fats (avocado, seeds, nuts)

• Swap refined carbs for whole grains or millet

• Watch portion sizes even for healthy dishes

Conclusion

Eating with diabetes doesn’t mean compromising on taste. These diabetes-friendly recipes are perfect for anyone looking to manage blood sugar without giving up on delicious food. Try them out and share your favorites with us!

For personalized meal planning, diabetic coaching, and a supportive lifestyle program, check out our Reverse Diabetes Naturally Program – designed for long-term sustainable health.