Lunch menu

Lunch menu diabetic friendly meal

Ridgegourd kootu

Ridge gourd Google image

Ridge gourd

Ridgegourd Pumpkin kootu

1 cup each of pumpkin and Ridgegourd pieces .

Washed and cubed after removing the peel .

3 tbsp moong dal pressure cooked with a pinch of turmeric powder.

Salt as required

Few curry leaves

2 tbsp chana dal washed and soaked to be added to the kootu later .

To grind to a paste

4 tbsp grated fresh coconut

2 red chilies

1 tsp cumin seeds

For tempering

1 tsp coconut oil

1/2 tsp mustard seeds

1/2 tsp chana dal

1 red chiliy

3-4 curry leaves torn

Method

1. Pressure cook moong dal with turmeric powder

Mash and keep aside .

2. In a pan , add the Ridgegourd and pumpkin pieces , cook with little water , few curry leaves , pinch of turmeric powder. Add the soaked chana dal after draining water . Cover and cook .

3. Grind the coconut , red chilies , cumin seeds to a smooth paste .

4. When the vegetables have turned tender , add the mashed dal , ground coconut paste , required salt , mix well and cook for a minute

5. Prepare tempering with 1 tsp coconut oil , splutter mustard seeds , 1 /2 tsp split udad dal , few pinched curry leaves , 1 red chilly .

6. Add this tempering to the prepared kootu .

Ridge gourds are rich in a vast array of essential components like dietary fibers, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. They are naturally low in calorie content, unhealthy saturated fats and cholesterol.

Ridge gourd is a vegetable which is cooked by Andhras usually as a pachadis, stir fry, cooked in milk or with lentils. Ridge gourd can be cut into slices and fired in batter like our chilli bhajjis. A healthier option would be to make gravy out of it. Fry some onions, tomatoes, garlic with some salt and chilli powder.

Ridge gourd is a popular vegetable used in Indian cooking. It comes in two variants – one with a smooth surface and other with a ridged surface. Locally, it goes by various names like “Turai” in Hindi, “Jhinge” in Bengali, “Beerakaya” in Telugu and “Peerkangaai” in Tamil. It is a green fleshy vegetable having an inherently bland taste. It is commonly used to prepare many regular dishes such as pakoras, sambhar, dal, chutney and raita, after being adequately seasoned with spices, to enhance its flavour.

Despite not appealing to the taste buds of many people, Ridge gourd has many health benefits. It is rich in essential components like dietary fibres, water content, vitamin A, vitamin C, iron, magnesium and vitamin B6. It is naturally low in calorie content, unhealthy saturated fats and cholesterol. Furthermore, it is rich in antioxidants and alkaloid compounds, which regulate metabolism and eliminate toxins from the body.

The leaves of the ridge gourd are very effective in reducing inflammations when applied externally. The vegetable can be consumed to reduce internal inflammations and to alleviate cough and reduce swelling of the lymph glands.

The low-calorie count and the antioxidant properties of ridge gourd make it a good option for people with diabetes. Moreover, it is hypoglycemic and hence helps in controlling the blood sugar levels.

Relieves constipation

Ridge gourd comprises abundant volumes of water. In addition, it is abundant in cellulose, a natural dietary fibre. Therefore, consuming ridge gourd provides relief from constipation, besides restoring normal bowel movement and digestion.

Easy ways to include ridge gourd in your diet

1. Try making a ridge gourd raita. Boil chopped ridge gourd in little water till it is soft. Beat yoghurt along with salt till it is smooth. Heat a tsp. of oil in a pan. Add mustard seeds, cumin seeds, broken urad dal and asafoetida and fry till the dal changes colour to light brown. Then add slit green chilli, broken dry red chilli and curry leaves and sauté for a few seconds. Add this seasoning to the yoghurt mixture and ridge gourd raita is ready to be served.

2. Curry could be made out of ridge gourd as well. Fry some onions, tomatoes, garlic with some salt and chilli powder. Add some cubed ridge gourd and let it cook on a simmering flame until done.

3. Add some chopped ridge gourd to your regular dal or sambar as a tasty and nutritious addition.

4. It can be cut into slices, dipped in a besan batter seasoned with salt and pepper, and fried like pakoras.

5. A tasty, appetizing, and healthy chutney can be made out of ridge gourd as well.

Cauliflower green peas stirfry

Ingredients:

2 cups of cauliflower florets cut not too fine

1/ 2 cup of cooked green peas

1/2 tsp cumin seeds

1/2 tsp mustard seeds

1 tsp of ginger garlic paste ( optional)

2 green chillies slit

Some freshly chopped coriander leaves

salt to taste

pinch of asafoetida powder/hing

1/2 tsp turmeric powder

1 tsp coriander powder or crushed coriander seeds

1/2 to 1 tsp of chilli flakes.

2 tsp oil.
2 tsp of fresh lime juice if preferred.Perks up the dish a lot though!

Method:

Take a pan and put some oil, let it heat and then add the mustard seeds and cumin seeds.

After the mustard seeds crackle add the ginger garlic paste, green chillies and then add both the cauliflower and green peas. Sprinkle some water to help the cauliflower cook slightly and not mushy.

The florets should retain the crunch lightly and add the salt and other spices one by one.Cover and cook for 5 minutes.This can be stir fried too and goes well with rotis and rice.

Variations

You can add some mixed veggies like diced potatoes, carrots , beans wiht the same spices and you get a nice bowl of color ful dish.

Colorful bell peppers may also be added and just your your own imagination.

Pepper rasam : I have prepared using my instant pepper jeera rasam mix

Cut mango pickles

Instant cut ,mango pickles

Ingredients

• 4 Raw firm mangoes

• 4 tbsp red chilli powder

• as needed salt

• 1 tsp mustard seeds

• 2 tsp fenugreek seeds

• 1 tbsp sesame oil

• 1 tsp turmeric powder

• 1 tsp asafoetida powder

Instructions

Heat sesame oil in a pan.splutter the mustard seedsadd chopped mango pieces ,add chili powderadd saltadd roasted powdered fenugreek seedsadd turmeric powderadd asafoetida powder.Mix well,Store this ready cut mango pickle in a bottle.

Details

Prep time: 7 minsCook time: 4 minsTotal time: 11 minsYield: 200 grams

Instant cut mango pickles

Diabetic friendly meal