Chaat or Indian Street food is a quintessential part of Indian culture. Everyone wants to dip their fingers into these lip-smacking dishes once in a while. When Indian street food serves as a staple for everyone, wouldn’t diabetics want to enjoy these mouth-watering delicacies? But when it comes to following a strict diabetic diet, these delicious food items nowhere appear on the diabetic food list as most options are high in calories and carbs making it hard for a Diabetic to choose from.
Here is our guide with respect to the food for diabetics to make it easy for you to indulge in Chaat once in a while and add some spice and twist to your diabetes diet menu.
All food items in this street food guide are chosen on the basis of being one or all of the following:
• Comparatively lower in calories & fat than other food items
• Low GI foods (Glycemic Index)
• Cooked through healthy methods.
• High in fiber and protein
Chaat food guide – try these, but be in control!
• Gol Gappa or Paani Puri with green chutney only
• Dahi bhalla with steamed bhallas if available
• Dahi puri without the red chutney
• Fruit chaat – including apples, pears, oranges, plums and papaya preferably.
• Bhel puri without meethi chutney
• Sweet potato / Shakarkandi chaat
• Chana chaat without sweet chutney
• Spinach chaat
• Roasted chana
• Avoid fried food.
• Green chutney is always better than red. Red chutney is high in sugar.
• Make your diabetic food list interesting and tangy by preparing chaat at home with Diabetic friendly namkeens like murmure, roasted chana, moong dal or with sprouted boiled black chana. Add lime, black salt, coriander, tomato, onions and cucumber to add some zing and indulge your chaat cravings in a healthy way.
Diabetes Friendly Pani Puri
These yummy pani puris are made from organic cucumber. All you need to do is wash and peel the cucumbers, core them to remove the seeds and stuff them with the pani puri stuffing and they are ready.
The pani or the tangy and spicy water for the diabetic pani puri is made from the cucumber pulp, cilantro, mint leaves, ginger and green chili.
Unlike the traditional potato stuffing, you can use boiled and smashed chickpeas with a few toppings.
- For the Puri and stuffing
2 cucumbers peeled, cut in to 1 inch discs and cored to make each one like a cup
1 cup cooked chickpeas pressure cooked with salt
1 small red onion finely chopped
1/2 carrot grated
1 small tomato finely chopped
1 tsp chaat masala Add salt in the end as chaat masala has salt in it
1/2 tsp roasted cumin powder
1 tbsp thin sev
1/2 tbsp savory bundi
- For Pani
1/4 cup cucumber pulp
1 cup cilantro washed
1/2 cup mint washed
1/2 inch ginger washed and peeled
2 green chilis
1 tbsp chaat/pani puri masala
1 tsp black salt
1 lime juice only
1 tbsp tamarind pulp optional
1 glass water
Wash and peel the cucumber. Cut them into 1-2 inch disks depending on the size of the cucumber. By using a small spoon, core the cucumber disks from one end to create a cup.
Be careful while doing it, as we don’t need holes in the base of the cucumber cups. In that case, the puris will not be able to hold the pani when you add it.
- For the stuffing
Smash 2/3 of the boiled and cooked chickpeas finely with a potato masher. Keep the rest to use as a topping. If you want, you can add some black chickpeas or kala channa too, along with the white ones.
Now mix in the chopped onions, tomatoes, grated carrot, chopped green chili, and the spice powders listed.
NOTE: chaat masalas are available in all Indian grocery stores. You can, however, make the roasted cumin powder at home just by dry roasting a spoonful of cumin in a skillet and then coarsely grinding them to a powder. Now add the thin sev and bundi, and adjust the taste of the stuffing by adding salt or extra spices as per your need.
- For the Pani
Take all the ingredients in a blender and blend them with half a glass of water to make a smooth paste. Now add the rest of the water to make it to thin and watery juice like consistency.
Add some savory bundis to finish. Adjust the taste by adding more salt, sugar(or sugar-free if diabetic) and your pani is ready.
- Assembling the Pani Puri
Add a spoonful of the prepared stuffing in each cucumber puri and serve it with the tangy and spicy pani. Enjoy this healthy pani puri recipe on a hot and humid day or any time if you wish.
At the end, regardless of what you eat or drink, make sure you are keeping a tab on your blood sugar levels by using a Glucometer!