Diabetics may often be restricted to homemade cooking that takes care of the sugar content in each dish. But there is always scope to diversify your homemade foods and add a flavoursome yet nutritious meal to the daily diet. Bean Dalia Pulav is one such meal that is high in dietary fibre and improves digestion. It also aids in maintaining cholesterol as well as blood sugar levels, making it the perfect recipe for diabetics. You can easily prepare Bean Dalia Pulav by following this recipe.

INGREDIENTS: (Serves 2)

• Dalia – 50 gm
• Rajmah – 30 gm
• Paneer – 40 gm
• Bell Pepper ( red /yellow/green) – 2 pc
•  Broccoli –  ¼ Cup
•  Zucchini –   ¼ Cup 
• Tomato – 1 Cup
• Onion –  1 Cup
• Garlic – 1 tsp
• Salt- As Per Taste
• Mixed Herbs –  ½ Tsp
• Oil – 2 tsp
• Red Chili Powder

For Sour Cream

• Curd – 100 gm
• Garlic–  ½ tsp
• Pepper –  ¼ tsp
• Lemon –  ¼ tsp

In my opinion, one can add nuts to pulav in moderation for added benefits for controlling blood sugar. Nuts are extremely high in dietary fibre, unsaturated fatty acids, plant proteins, mineral flavonoids, phytochemicals, magnesium and potassium. A study from 2014 stated that consuming nuts may be advantageous for people struggling with diabetes.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

INSTRUCTIONS:

• Soak Dalia for 1 hour and then boil it.
• Next, you need to boil overnight soaked rajma in a pressure cooker
• Take a pan and add 2 tsp oil to it. 
• To this, add 1 tsp of pounded garlic and 1 cup of well-sautéed onions.
• Add chopped and boiled broccoli, bell peppers, zucchini, rajma, and paneer.
• Add red chilli powder, mixed herbs and finally add in the boiled Dalia and mix well.

Traditional medications for a range of diseases, including diabetes, frequently contain the flavouring agent garlic. So adding garlic to the pulav may not only enhance the taste but may help in managing blood sugar as well. Garlic’s chemical constituents may increase insulin sensitivity and secretion, that may lower blood sugar. Researchers from a 2017 study discovered that type 2 diabetics who took garlic supplements had better control over their blood sugar, cholesterol, and lipid levels.

Dr. Rajeev Singh, BAMS

For Sour Cream

• Make Hung Curd – remove excess water from regular curd by hanging in a muslin cloth overnight.
• Add chopped garlic, black pepper, and lemon juice and mix well with hung curd to make sour cream.
• Serve Hot Pulav with Sour Cream.

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