Yummy Monsoon Recipes for Diabetes and Weight Loss

The first thing that comes to mind when it’s raining outside, and you’re cozy at home is hot samosas and chai, right? But what if you have diabetes or are trying to lose weight?

Don’t worry; we’ve got you covered! Here are four fantastic recipes curated by our in-house expert Nutrition Manager, Shweta Mehta, that are both diabetes-friendly and great for weight loss. These recipes will warm you up on a rainy day and keep your health goals on track.

Say goodbye to unhealthy samosas and oily bhajiyas, and say hello to these yummy, healthy tikkis and soups that will satisfy your cravings.

1. Carrot Lentil Soup

• Preparation Time: 15 minutes
• Servings: 2

Requirements

Method of Preparation

1. In a pressure cooker, heat 1 tsp butter, add 1/2 tsp grated ginger, 1/2 tsp grated garlic, 2 tbsp chopped onion, and saute until the onion turns light brown.

2. Add the soaked masoor dal, 1/4 cup chopped carrot, 1/8 tsp black pepper powder, salt to taste, and water as required, and mix well.

3. Pressure cook till done and blend it to a smooth consistency.

4. Serve hot.

Nutritional Information

Per Serve – Medium Soup Bowl – 190 gms

Cooking Tips

1. Use fresh carrots and lentils for the best flavor and texture.
2. Adding ginger and garlic brings warmth and has antioxidant and anti-inflammatory effects.
3. Taste and adjust seasoning towards the end of cooking. You may need to add salt, pepper, or a squeeze of lemon juice to balance the flavors.

2. Black Bean Soup

• Preparation Time: 15 minutes
• Servings: 1

Requirements

Method of Preparation

1. In a pan, heat 1.5 tsp olive oil, add 1 bay leaf, 1/4 cup chopped onion, 2 tsp grated garlic, 2 tsp chopped jalapeno, and saute until onion turns to translucent.

2. Add 2 tbsp chopped red capsicum, 2 tbsp chopped carrot, and saute until vegetables are semisoft.

3. Add boiled black rajma, 2 tsp jeera powder, 1/4 tsp black pepper powder, salt as per taste, water as required, mix, and simmer for a few minutes.

4. Serve hot.

Nutritional Information

Per Serve – Medium Soup Bowl – 190 gms

Cooking Tips

1. Soak the beans overnight or at least 6 hours to get the texture of the soup.
2. Add vegetable or chicken broth for added flavor.
3. Squeeze of fresh lime juice, or chopped cilantro or parsley just before serving.
4. Taste your soup before serving and adjust the seasoning with salt, pepper, or additional spices to your preference.
5. For a smoother soup, blend a portion of it using a blender. This step is optional but adds creaminess.

3. Sprouts Aloo Methi Tikki

• Preparation Time: 15 minutes
• Servings: 2

Requirements

Method of Preparation

1. In a mixing bowl, combine mashed potatoes, mixed sprouts, chopped methi leaves, besan, green chilli paste, ginger garlic paste, cumin seeds, turmeric powder, garam masala, and salt. Mix well.

2. Divide the mixture into small portions and shape them into tikkis.

3. Heat 1 tsp oil in a non-stick pan and shallow fry the tikkis on both sides until golden brown and crisp.

4. Serve hot.

Nutritional Information

Per Serve (1 tikki) – 40 gms

Cooking Tips

1. Ensure the mixture is not too wet to maintain the shape of the tikkis.
2. Shallow fry on medium heat to ensure even cooking and crispiness.
3. You can add other greens like spinach or coriander for variation.

4. Harabhara Soya Tikki

• Preparation Time: 15 minutes
• Servings: 3

Requirements

Method of Preparation

1. In a blender, add blended soya chunks, 1/4 cup boiled mashed potato, 1 tbsp chopped onion, 1/2 tsp ginger garlic paste, 1/2 tsp green chilli paste, 1/2 tsp salt, 1/2 tsp garam masala, 1/4 tsp black pepper powder, 1 tbsp chopped pudina, 1 tbsp chopped coriander leaves, palak puree, and mix well to combine all together.

2. Take small portions of the mixture and make round shape tikkis.

3. In a pan, heat 2 tsp oil and place the tikkis.

4. Shallow fry from both sides until golden brown and crisp.

5. Serve hot.

Nutritional Information

Per Serve (1 tikki) – 40 gms

Cooking Tips

1. Soak soya chunks and squeeze out excess water to avoid a mushy texture in the tikki.
2. Roast the tikkis on medium flame. Avoid high heat as it can burn the tikkis before they cook through.
3. You can also add grated paneer or tofu.
4. Adjust the spice levels according to your taste.

These are just a few of the recipes we have shared. Our members get the benefit of receiving many more region-specific recipes or even their favorite recipes modified to make them diabetes-friendly and weight-loss-friendly, just for them. It’s that personalized.

So, if you want that for yourself or for someone you think needs it, please give a call to 08069450746. Our Program Advisor will call you back!

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