3 Delicious South Indian Navratri Recipes for Diabetes
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Festivals bring us closer to our loved ones and fill our hearts with joy through shared traditions and delicious food. While it’s always comforting to prepare the familiar dishes we love, why not make this Navratri a little more special by adding something new to your festive spread?
We’re excited to share some delightful diabetes-friendly Navratri recipes from South India, offering a fresh and flavorful twist to your celebrations!
1. Paramannam
Paramannam, also known as Paravannam, is a traditional rice kheer from Andhra Pradesh, often prepared during festivals. This warm, comforting dessert offers a subtle sweetness and is a staple in many households during religious celebrations.
Do note that typically, this traditional dish uses rice flour and jaggery/sugar. However, we are modifying it to make it more diabetes-friendly. This might affect the taste and texture
Preparation Time: 10 minutes
Serving Size: 3
Requirements
| Ingredient | Quantity |
| Rice | 1/8 cup |
| Milk | 1 cup |
| Cashew Nuts | 4 |
| Raisins | 3 |
| Green Elaichi Powder | 1/4 tsp |
| Stevia | 1/2 tsp |
| Ghee | 1 tsp |
| Water | As required |
| *tsp – teaspoon | |
Method of Preparation
1. Wash and soak the rice in water for 30 minutes.
2. In a pan, bring the milk to a boil and add the soaked rice. Cook over medium heat, stirring continuously.
3. Add the elaichi powder and mix well. Turn off the heat.
4. Stir in the stevia.
5. In a separate pan, heat ghee and roast the cashews and raisins. Add them to the Paramannam.
6. Garnish with kesar strands and serve warm.
Nutritional Information (per serve)
| Nutrient | Nutritional Value |
| Energy | 85 kcal |
| Carbs | 12.5 gm |
| Protein | 3.84 gm |
| Fat | 2.43 gm |
| Fiber | 0.37 gm |
Cooking Tip: Use short-grain rice for a creamy texture and soak the rice to reduce cooking time.
| Did you know?
In South India, Navratri is celebrated as Golu, where dolls are arranged on steps in homes. Along with this unique display, special dishes like sundal are prepared and offered as prasadam to visitors. |
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2. Black Chana Sundal
Black Chana Sundal is a mildly spiced and flavorful dish made from black chickpeas sautéed with coconut. It is often prepared during festivals in South India and served as prasadam or a healthy snack.
Preparation Time: 30 minutes
Serving Size: 2
Requirements
| Ingredient | Quantity |
| Kala Chana (Black Chickpeas) | 1/3 cup |
| Grated Fresh Coconut | 2 tbsp |
| Chopped Coriander Leaves | 1 tbsp |
| Red Chilli | 1 |
| Rai (Mustard Seeds) | 1/2 tsp |
| Urad Dal | 1/2 tsp |
| Jeera (Cumin Seeds) | 1/2 tsp |
| Hing (Asafoetida) | 1/4 tsp |
| Curry Leaves | 12 |
| Lemon Juice | 2 tsp |
| Coconut Oil | 1 tsp |
| Salt | To taste |
| *tbsp – tablespoon | |
Method of Preparation
1. Soak the black chana overnight.
2. Pressure cook the soaked chana with a pinch of salt until soft. Drain any excess water.
3. Heat coconut oil in a pan, add rai, urad dal, and jeera, and allow them to splutter.
4. Add curry leaves, red chilli, and hing, and sauté.
5. Add the cooked chana, season with salt, and cook for 2 minutes.
6. Stir in fresh coconut, coriander leaves, and lemon juice. Serve warm.
Nutritional Information (per serve)
| Nutrient | Nutritional Value |
| Energy | 126 kcal |
| Carbs | 12.1 gm |
| Protein | 5.75 gm |
| Fat | 5.89 gm |
| Fiber | 7.85 gm |
Cooking Tip: Adjust the spice levels to suit your taste.
3. Kadalai Paruppu Sundal
Kadalai Paruppu Sundal is a simple and nutritious dish made from chana dal, prepared during festivals like Navratri and Dussehra in South India. It’s a healthy snack often enjoyed as prasadam.
Preparation Time: 30 minutes
Serving Size: 6
Requirements
| Ingredient | Quantity |
| Chana Dal | 1 cup |
| Grated Fresh Coconut | 1/4 cup |
| Rai (Mustard Seeds) | 1 tsp |
| Urad Dal | 1 tsp |
| Red Chillies | 2 |
| Curry Leaves | 12 |
| Hing (Asafoetida) | 1/4 tsp |
| Coconut Oil | 1 tbsp |
| Salt | To taste |
Method of Preparation
1. Soak the chana dal in hot water for 30 minutes.
2. Pressure cook the dal with a pinch of salt until soft. Drain any excess water.
3. Heat coconut oil in a pan, add rai and urad dal, and let them splutter.
4. Add curry leaves, red chillies, and hing. Sauté briefly.
5. Add the cooked dal, season with salt, and sauté for 2-3 minutes.
6. Garnish with fresh coconut and serve warm.
Nutritional Information (per serve)
| Nutrient | Nutritional Value |
| Energy | 190 kcal |
| Carbs | 20.78 gm |
| Protein | 9.63 gm |
| Fat | 7.24 gm |
| Fiber | 7.15 gm |
Cooking Tip: Ensure the lentils are tender but not overcooked for the best texture.
We hope you give these recipes a try. They are specially curated by our experts with lots of love to cater to your diabetes needs.
Our goal is to help you enjoy the festive sweets and flavors without missing out on the fun, all while keeping your sugar levels in control. These recipes are designed with that balance in mind.
And just like these, when you join the Fitterfly Diabetes Prime Program, you’ll have access to many more personalized meal plans that let you enjoy your favorite dishes while staying on top of your health. You can also give a missed call on 08069450746 to know more about our program.
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
