BeatO Food Lab Special | Healthy Poriyal Recipe For People With Diabetes
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BeatO Food Lab Special | Healthy Poriyal Recipe For People With Diabetes

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Poriyal is a popular South Indian dish that is typically made with vegetables such as beans, carrots, cabbage, etc. It is a dry vegetable stir-fry that is seasoned with a combination of spices and often includes grated coconut for added flavour. To make poriyal, the vegetables are usually chopped into small, uniform pieces and cooked with a minimal amount of oil.

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Poriyal is a healthy lunch side dish recipe that takes only a few minutes to prepare. It is high in folic acid, calcium, and vitamin K, all of which are beneficial for people with diabetes. To make a wholesome meal, it can be paired with a Ragi roti and a glass of buttermilk.

Easy To Make Poriyal Recipe For People With Diabetes


  • 20 gms broccoli
  • 30 gms snow peas – low quantity – high in Carbs
  • 50 gms carrot
  • 20 gms cauliflower
  • 20gms beans
  • 50gms shredded fresh coconut
  • 1 small onion chopped
  • 1 green chilli chopped
  • 1 tsp mustard seeds
  • ½ tsp urad dal
  • 1 tsp chana dal
  • 1 dry red chilly
  • 5-10 curry leaves
  • ½ tsp hing
  • Salt to taste
  • Oil


  • Add oil to the pan, add mustard seeds, urad dal, chana dal, and red chillies. And let it crackle.
  • Add hing and curry leaves along with onions, green chilli and salt. Cook for 3 mins.
  • Add in all the chopped vegetables, and mix. Cover and cook for 10 mins.
  • Add shredded coconut, mix, and cook for another 2 mins.

Poriyal is commonly served as a side dish with rice and sambar or rasam, which are traditional South Indian lentil soups. It is also enjoyed as a side dish with roti (Indian bread) or eaten on its own as a light and nutritious meal. Overall, poriyal is a flavorful and healthy dish that showcases the natural flavours of the vegetables. It is a staple in South Indian cuisine and is loved for its simplicity and versatility.

Check out more healthy recipes from the BeatO Food Lab.

Disclaimer :

It is crucial to monitor your blood sugar levels using a smartphone-connected glucometer on a regular basis. If you feel doubtful about whether or not you should consume a particular item, you should do a quick sugar check before and after you consume it.

Being a person with diabetes, you can enjoy your favourite treats by making sure that you keep the portion size in check. Overindulging can lead to a spike in your sugar levels. It’s important to discuss with your physician how a food item can affect your blood glucose levels. If you have any doubts about what you can include as a part of your diabetes diet, you should always speak to your doctor or health coach.

Get the best health advice with BeatO!

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Sakshi Poptani

Sakshi Poptani

As a Content strategist, I have a keen eye for storytelling, brand marketing and community management. I have worked across three sectors - hospitality, technology and healthcare. They have evolved me as a writer and helped me bridge the gaps between storytelling and brand management. I have an unwavering aim of reaching out to as many people as I can. I want to enhance the perspective and insights of both my readers and my own self as I tread further in my journey.

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