Bhindi Ki Sabji and Roti for Diabetics: An Easy Diabetic Lunch Plate With Dry Bhindi Masala and Atta LITE Roti, Just 9.15 GL Per Meal

The Everyday Lunch, Made Diabetes Friendly

Roti and bhindi ki sabji is the most ordinary lunch in Indian homes, and that is exactly why it matters. You eat it again and again, so small changes here add up to big changes in your blood sugar over months.

The usual plate has two weak spots: regular wheat rotis that carry a high glucose load, and sabzi that is either fried, mixed with potato or swimming in gravy. This version fixes both. The rotis are made with Diabexy Atta LITE, and the bhindi is a simple dry masala with onion, garlic and chillies. The whole meal comes to an approximate glycemic load of 9.15, which makes it a very practical diabetic lunch plate for daily use.

Regular Lunch vs This Diabetic Lunch Plate

Glycemic load tells you how much a meal actually raises your blood sugar, based on both the type and amount of carbs. Rotis usually make up most of the glucose load in an Indian lunch, so changing the atta has the biggest effect.

Ingredients

This is a bhindi recipe without tomato, which keeps the sabzi dry and stops the bhindi from turning sticky.

How to Make Atta LITE Roti: Step by Step

Step 1: Take the atta in a bowl

Add 100 grams of Diabexy Atta LITE to a mixing bowl.

Step 2: Add oil and salt

Add one teaspoon of oil and one teaspoon of salt, or less if you are watching your salt. Mix them into the atta with your fingers.

Step 3: Knead a soft dough

Add water a little at a time and knead into a soft, smooth dough.

Step 4: Rest the dough

Cover the dough and let it rest for 5 minutes. Resting makes the rotis softer and easier to roll.

Step 5: Roll out the roti

Take a small portion of dough, shape it into a ball and roll it out into a round roti, dusting with a little atta if needed.

Step 6: Cook on the tawa

Cook the roti on a hot tawa, turning it so both sides cook well and get light brown spots. Your Atta LITE roti is ready.

How to Make Dry Bhindi Ki Sabji: Step by Step

This is a simple bhindi ki sabji recipe, close to a dry masala bhindi recipe, with no tomato and no gravy.

Step 7: Wash, dry and cut the bhindi

Wash 250 grams of bhindi and dry it completely with a cloth before cutting. Then cut it into small pieces. Cutting wet bhindi is the main reason it turns slimy.

Step 8: Temper jeera and onion

Heat three tablespoons of oil in a kadhai. Add 5 grams of jeera and 50 grams of chopped onion and mix well until the onion softens.

Step 9: Add garlic and chillies

Add 5 grams of chopped garlic and mix well. Then add 10 grams of chopped green chillies.

Step 10: Add the bhindi and cook covered

Add the cut bhindi, mix everything well and let it cook covered for a while on low to medium flame, stirring now and then.

Step 11: Add turmeric and salt

Add one teaspoon of turmeric and salt to taste, mix gently, and cover again until the bhindi is fully cooked and tender. Adding salt later, not at the start, helps keep the bhindi from going sticky.

Step 12: Serve the lunch plate

Your roti and bhindi sabji are ready. Serve two Atta LITE rotis with the bhindi, and add a bowl of curd or salad if you like. The whole meal has an approximate glycemic load of 9.15.

Is Bhindi Good for Diabetes?

Yes, bhindi is one of the better vegetables for a diabetic plate. It is low in digestible carbohydrate and rich in fibre, including the soluble fibre that gives it its slippery texture. That fibre slows down how fast glucose from the rest of the meal reaches your blood. Bhindi also brings vitamin C, folate and magnesium.

The key is how you cook it. Deep fried kurkuri bhindi or bhindi cooked with potato adds a lot of oil or carbs. A dry sabzi like this one keeps the benefits.

Bhindi Ki Sabji Khane Ke Fayde

People often search for bhindi ki sabji khane ke fayde. The main benefits:

• High fibre: Supports digestion and steadier blood sugar.
• Low in carbs: Fits easily into a low glucose load meal.
• Vitamins and minerals: Vitamin C, folate, magnesium and antioxidants.
• Filling: Adds volume to the plate, so you feel full with fewer rotis.

Calories in Bhindi Ki Sabji

A common question is how many calories in bhindi ki sabji. Bhindi itself is very low in calories. Most of the calories in a sabzi come from the oil. This recipe uses three tablespoons of oil for 250 grams of bhindi, which is shared across the whole batch. If you are watching weight, you can bring it down to two tablespoons without losing much flavour.

Tips to Make Bhindi Non-Sticky and Tasty

• Dry before cutting: The most important tip for non-slimy bhindi.
• Use a wide kadhai: More surface means less steaming and less stickiness.
• Salt at the end: Salt draws out moisture, so add it once the bhindi is half cooked.
• Skip tomato: Tomato adds moisture and makes bhindi mushy.
• Two rotis are enough: Fill the rest of the plate with sabzi, salad and curd.
• Walk after lunch: A 10 minute walk helps your muscles use the glucose from the meal.

Diabexy EGL Chart (300+ Foods)

Plan more diabetic lunch plates like this one. The Diabexy Estimated Glucose Load Chart lists the glucose load of 300+ Indian foods, from rotis to sabzis.

Buy here: diabexy.com/products/egl-chart-download

Watch the Full Recipe Video

See the full roti and bhindi ki sabji recipe on the Diabexy YouTube channel:

Watch here: https://youtu.be/onrNybKuejg