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Diet Chart

Healthy Indian Recipes

Ingredients Preparation
Veggie Dal

Yellow moong dal (split yellow gram) – 1/3 cup

Toovar (arhar) dal – 1/3 cup

Mustard seeds (rai) – 1/2 tsp

Masoor dal (split red lentils) – 1/3 cup

Cumin seeds (jeera) – 1/2 tsp

Curry leaves – 6 to 8

Asafoetida (hing) – 1/4 tsp

Green chilli – 1 (chopped)

Onion – 1 (chopped)

Ginger-green chili paste – 2 tsp

Garlic paste – 1/2 tsp

Large tomato – 1 (finely chopped)

Chili powder – 1/2 tsp

Turmeric powder (haldi) – 1/2 tsp

Mixed vegetables (capsicum, carrots, peas) 1 cup (finely chopped)

Oil – 2 tsp

Salt to taste

Chopped coriander for garnish – 2 tbsp

Cook the dal with salt and turmeric in a pressure cooker until it becomes soft and keep it aside. Then, heat oil in a pan, add curry leaves, mustard seeds, cumin seeds, chili, ginger & garlic paste, and sauté them well.
Later, add the vegetables and cook the mixture for 2 minutes.
Finally, add the dal, chilly powder, and simmer this mixture until the vegetables are cooked.
Garnish the dish with coriander and serve hot.

Carrot Methi Subzi

Carrots – 2 cups (cut into cubes)

Fenugreek (methi) leaves – 2 cups (chopped)

Cumin seeds (jeera) – ½ tsp

Onions – ¾ cup (finely chopped)

Green chillies – 3 (finely chopped)

Large clove of garlic – 1 (finely chopped)

Ginger – ½ inch (finely chopped)

Turmeric powder (haldi) – ¼ tsp

Coriander (dhania) powder – 2 tsp

Oil – 2 tsp

Salt to taste

Firstly, heat the oil in a nonstick pan and add the cumin seeds.Once they crackle, then add the onions, green chilies, garlic & ginger, and sauté for 2 minutes.Add the fenugreek leaves and sauté for another 2 minutes.
Next, add the carrots, turmeric powder, coriander powder, salt, 1 cup of water, and mix them well.
Finally, cover and cook the mixture over a slow flame until all the moisture has evaporated and the carrots are tender.
Serve the dish hot.

Sugar-Free Makhana Kheer

Low-fat milk – 1 L

Makhana (puffed lotus seeds/fox nuts) – 1/4 cup

Dates – 3-4 (finely chopped)

Chopped pistachios – 1 tsp

Chopped almonds – 2 tsp

Green cardamom powder – 1 tsp

Nutmeg powder – 1/4 tsp

First prepare a pan and dry roast the fox nuts till they become crisp.
Then you need to cool it and blend coarsely in a grinder or with a rolling pin.
Next, boil the milk in a deep non-stick pan.
Once the milk boils, add the dates and coarsely crushed lotus seeds. Mix them well and cook on a medium flame for 2–5 minutes while stirring occasionally.
Also, add the nuts and spices. Mix and serve it warm or cold.

Grilled Tofu Lettuce/Spinach Sandwich

Firm tofu sliced into squares of bread slice size – 200 gram

Sesame seed – 1/4 cup

Dijon mustard – 1 tablespoon

Olive oil – 2 tsp

Whole-wheat bread toasted – 4 slices

Tomato – 1 (thinly sliced)

Small sized onion – 1 (thinly sliced into rings)

Lettuce leaves or spinach leaves – 6 – 8

Tabasco sauce (optional) – 1 teaspoon

Salt and black pepper to taste

In a large mixing bowl, combine the olive oil, dijon mustard, and a pinch of salt. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place it in the refrigerator for 3 hours.
Then, preheat the grill pan on medium heat and grease it with a tablespoon of oil. Arrange the tofu in the hot grill pan. Accordingly, grill on medium-high until the tofu gets a crispy outer covering and turns golden brown on both sides.
Toast each of the bread slices in a toaster until it becomes brown and crisp.
Next, evenly place the tomato slices, onion rings, and spinach or lettuce leaves on the bread slices.
Place the grilled tofu on the bread slices and drizzle some tabasco sauce and dijon mustard on the sandwich.
Cover with the remaining bread slices and serve warm.

  1. Available from: https://www.breathewellbeing.in/blog/control-your-diabetes-with-the-best-indian-diet-plan/. Accessed on November 11, 2021.
  2. Available from: https://www.healthline.com/nutrition/16-best-foods-for-diabetics. Accessed on November 11, 2021.
  3. Available from: https://www.healthifyme.com/blog/diabetic-diet-plan/. Accessed on November 11, 2021.