Diabetes-Friendly Lunch - Rajma + Cucumber Salad + Small Portion Red Rice
Many people with diabetes think they must stop rice completely.
That’s not always true. The key is portion, pairing, and protein balance.
This meal respects all three.
Why this works for Diabetes?
Rajma is rich in soluble fiber and plant protein. It slows down glucose absorption and prevents sharp sugar spikes — especially when rice is portion-controlled.
Rajma + Cucumber Salad + Small Portion Red Rice
Serves: 1 adult
Approx Nutrition:
- Calories: ~480 kcal
- Protein: 18 g
- Carbs: 70 g
- Fat: 10 g
- Fiber: 14 g
Ingredients
• ¼ cup raw rajma (soaked overnight; yields ~¾ cup cooked)
• ¼ cup raw rajma (soaked overnight; yields ~¾ cup cooked)
• 1 small tomato (pureed or finely chopped
• ½ teaspoon ginger-garlic paste
• ¼ teaspoon jeera
• ¼ teaspoon turmeric
• ½ teaspoon coriander powder
• Salt to taste
• 1 teaspoon oil
For Red Rice:
• ¼ cup raw red rice (yields ½ cup cooked)
• ½ cup sliced cucumber
• Squeeze of lemon
• Pinch salt
Steps to configure the HowTo widget:
Step 1: Pressure cook soaked rajma with enough water (4–5 whistles until soft).
2. Heat oil in a pan. Add jeera.
3. Add onion and sauté till light golden.
4. Add ginger-garlic paste and tomato. Cook until soft and slightly thick.
5. Add spices and cooked rajma with some cooking water.
6. Simmer 8–10 minutes on low flame
Enjoy the rajma first.
Then salad.
Rice comes last — and should not exceed half a cup cooked.
Sequence matters.