Let's just agree that lunch for someone managing diabetes isn't just about eating light and healthy, it is about eating smart. The afternoon laziness hits harder when your blood sugar dips or spikes, and that's where the right sabzi can come to your rescue. Who said sabzis made with seasonal vegetables have to be boring? In fact, some simple sabzis, made with regular pantry produce, can be delicious, healthy and so good for your health if you have diabetes. So, if you are a diabetic and struggle with what to eat every day, here are some simple yet delightful sabzis that come together quickly and are perfect for your afternoon lunches!
Also Read: Diabetes Diet: 7 Diabetic-Friendly Breakfast Recipes Under 15 Mins
6 Diabetic-Friendly Sabzis You Can Make For Lunch
1. Lauki Chana Dal Sabzi
This sabzi is wholesome for a reason: Lauki is full of water, and fibre, and is super light on digestion. Add chana dal to the mix and you have a great protein and fibre combination that helps regulate blood sugar levels. You can temper it lightly with jeera, hing, haldi, and ginger, and make this dish mildly spicy and incredibly nourishing. Sprinkle some coriander and you're good to dig in! It's comforting without being too heavy, and perfect with a small serving of starch-free rice or rotis.
2. Tinda Methi Sabzi
Yes, we all know that tinda doesn't get enough love, but it should if you are diabetic. Also known as Indian Squash, this vegetable has a low glycemic index and when combined with methi, which is known for controlling blood sugar, it becomes a great diabetic-friendly meal. Cook it with garlic, jeera, haldi, and some amchur, this sabzi is subtly tangy and very flavourful. It's a light, dry sabzi that won't make you feel lazy post-lunch.
3. Stir-Fry Bhindi
Bhindi, also known as lady finger or okra, is great for managing diabetes. A simple stir-fry with mustard seeds, hing, turmeric, and some amchur is all that's required. Just skip the onions if you are watching your weight and daily carb content. Make sure to not overcook it so it retains some crunch. It's flavourful, mess-free, and doesn't require much oil at all. It's also a great option to take your office lunch since it doesn't get soggy.
4. Cabbage And Capsicum Sabzi
If you are bored of your regular cabbage sabzi, then add some capsicum to it to make different and a diabetic-friendly sabzi. Both the veggies are low in starch, high in fibre, and taste delicious with a tempering of mustard seeds, curry leaves, and turmeric. Just make sure not to add potatoes or too many tomatoes to keep it okay for diabetics. The slight crunch from the capsicum makes it more enjoyable and satisfying. Serve it with a bowl of curd and some millet rotis to make yourself a diabetic-friendly, wholesome lunch.
5. Turai Moong Sabzi
Turai may not be the first choice for diabetics, but it is actually excellent for diabetic diets. It is hydrating, low in calories, and easy to digest. When you pair it with moong dal, which adds protein without heaviness, this sabzi is simple yet effective. Saute this sabzi with ginger, green chillies, turmeric and a bit of hing to make it wholesome. It is soft, comforting, and perfect for summer lunches. You can even enjoy it with a small bowl of curd to soothe your digestion in summer. You won't feel heavy or bloated after eating this!
6. Oil-Free Baingan-Tomato Bharta
Roasted baingan (eggplant) is naturally low in carbs and high in fibre, making it perfect for people with diabetes. When you pair it with tomatoes, garlic, and green chillies, and roast it all together with very little oil, you'll get a smoky bharta that's full of flavours. The process is easy and you can do it well in advance. Pair this with bajra or jowar roti to keep your blood sugar levels steady. Trust us, it tastes absolutely delicious when served fresh.
Also Read: Diabetes Diet Tips: 5 Herbs And Spices That May Help Manage Blood Sugar
So, if you have diabetes, make these delicious sabzis at home and your weekday lunches are sorted.