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Low Glycemic Veg Lunch recipes


Last Updated : Oct 29,2024



कम ग्लाइसेमिक शाकाहारी दोपहर के भोजन की - हिन्दी में पढ़ें (Low Glycemic Veg Lunch recipes in Hindi)
લો ગ્લાયસેમિક વેજ લંચ રેસિપીઓ - ગુજરાતી માં વાંચો (Low Glycemic Veg Lunch recipes in Gujarati)

Low Glycemic Veg Lunch, Indian Low GI lunch recipes

What Is Glycemic Index (GI) Of Food?

The glycemic index, invented in 1981 by David Jenkins and Thomas Wolever of the University of Toronto, is a system for classifying carbohydrate-rich foods, according to how fast they raise blood-glucose levels, compared to a standard food i.e. glucose, inside the body. In simple terms, a food with a lower glycemic value raises blood glucose slowly than a food which scores higher.

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Glycemic Index Range

Zero to 55 – Low glycemic index foods (free foods / eat freely/ consume frequently).
56 to 69 – Medium glycemic index foods (foods to be restricted or consumed with low GI foods).
70 + – High glycemic index foods (preferably to be avoided).

Remember that the Glycemic Index is just one part of helping you make healthy food choices. But, other factors like the form (raw or cooked) in which the food is ingested; the fat, fibre and protein content of food as well the process of digestion also has an impact in the selection of foods.

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When we think of lunch, we look upon it as the biggest meal of the day. But that doesn’t mean that we hoard on calories and fat. The idea is to make wise choices to have a multi-nutrient meal without much carb and unnecessary fat intake. Here low glycemic foods can show their magic, as they satiate you for long hours without piling on unnecessary calories. Below are some healthier low glycemic lunch food choices.

Low Glycemic Index Healthy Indian Soups

Soups are highly appetizing. Colourful veggies are the main highlight of soups. They not only have eye appeal, but the deeper the colour of the veggies, the more the nutrients and antioxidants in them. Choose fiber rich veggies like broccoli, lettuce, carrot, mushrooms, tomato etc. over high carb nveggies like potato and yam.

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A simple Healthy Indian Tomato Soup is a great choice when you think of low glycemic index lunch. Begin your meal with it and you will feel highly rejuvenated. The glycemic index of tomato is less than 15, thus making it to low GI food. With 68 calories and 10 g of carb, you are all set for a healthy beginning.

 Healthy Indian Tomato Soup

 Healthy Indian Tomato Soup

A nourishing broth option which you can opt for is Garlic Vegetable Soup. Garlic is known to have many health benefits right from protecting the heart to anti-bacterial benefits. The veggies used in this recipe are all which have a low glycemic index. It is further thickened slightly with the use of small quantity of oats.

 Garlic Vegetable Soup ( Healthy Heart)

 Garlic Vegetable Soup ( Healthy Heart)

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Another healthier option is Mushroom Barley Soup. What sets this soup apart is the unique combination of flavours: soothing barley and the delicately flavoured mushroom. The result is a wonderful soup bursting with flavours, albeit all mild. The use of vegetable stock makes it extremely pleasurable to sip on. Mushrooms are low in calories and glycemic index both. It also has little barley for added crunch.


Mushroom Barley Soup RecipeMushroom Barley Soup Recipe

Low Glycemic Index Healthy Indian Salads

Salads are healthy, tasty, awesomely attractive and will make you shine with good health. All you need to do is to combine the veggies you have in your refrigerator, sprinkle a little salt and lemon juice and your healthy salad bowl is ready to be enjoyed.

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A classic example is Rocket Leaves Broccoli and Veg Work Salad. All the veggies like carrot, rocket leaves, broccoli, cucumber and zucchini used in this salad are low on glycemic index scale. And the dressing is just olive oil and lemon juice. This makes a perfect low calorie choice as a lunch meal. It’s light, filling, nutritious, and so convenient to pack in the morning.

 Rocket Leaves, Broccoli and Veg Work Healthy Salad

 Rocket Leaves, Broccoli and Veg Work Healthy Salad

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Salads need not be looked upon as made with veggies only. Sprouts are also a wise choice for salads. Sprouted Moong Salad with 85 calories is an accompaniment or side dish with dinner or lunch. It’s a good source of several nutrients like B vitamins, potassium, magnesium, phosphorus. These sprouts are a protein boost.

 Sprouted Moong Salad
Sprouted Moong Salad

Fruits can equally be used to make interesting salads. Apple, the most commonly eaten fruit in very household, has here been transformed into Minty Apple Salad. It is so refreshing that even kids cannot deny reaching out for it. Apple not only keeps you full for long hours because of its low glycemic index and high fiber count, but it is also beneficial for those aiming for a trimmed waistline and those aiming to manage high sugar and cholesterol levels.

Minty Apple SaladMinty Apple Salad

Low Glycemic Index Healthy Indian Main Meal

Indian main meal or the staple diet is roti and sabzi.  To make a low glycemic meal the idea is to include more sabzi and less roti. This is because though certain whole grains and flours fall under medium to low glycemic index range, they have carbs. So if you aiming weight loss, do not go overboard on rotis.

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Buckwheat has a glycemic index of 55, just borderline of low glycemic foods. It can be incorporated in the diet in the form of Suva Buckwheat Roti.

Suva Buckwheat Roti

Suva Buckwheat Roti

Oats Roti is another high fiber option to choose. Pair it with whole wheat flour instead of refined flour (maida) which is high on glycemic index scale. We suggest the use of peanut oil to cook these oats rotis, as the MUFA content in this oil helps to reduce inflammation in the arteries and thus protect the heart.

Oats Roti
Oats Roti

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For healthy subzis, we have choices like Stir-Fried Bhindi with Peanuts. With 10 g of carbs and 4.2 g of fiber, you can definitely look forward to including it in your meal.

 Stir Fried Bhindi with Peanuts  Stir Fried Bhindi with Peanuts

Gavarfali ki Sukhi Subzi is yet another simple preparation of cluster beans cooked in a curd based gravy. Cluster beans is one such vegetable which helps to remove the unwanted toxins from our stomach and thus relives digestion related trouble - constipation. It also has the ability of guar to show hypercholesteremic effect is due to the presence of high fiber. They can safely be included in a diabetic meal too.

Gavarfali ki Sukhi Subzi Gavarfali ki Sukhi Subzi

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Low Glycemic Index Healthy Indian Grilled Veggies

While the tradition of grilled veggies in Indian is not popular, we have some choices for you to try. The idea behind this is to choose low glycemic index ingredients and include them as a part of your meal. The highlight of this Grilled Broccoli recipe is the flavour-packed and colourful protein rich broccoli, which works effectively with lemon juice, pepper powder and olive oil. Try it!

Grilled Broccoli Recipe

Grilled Broccoli Recipe

Similarly, Grilled Zucchini brushed with olive oil, seasoned with pepper and crushed garlic and cooked on a griller pan is also a wise choice! A bowl of healthy soup with this grilled vegetable can make a nourishing low glycemic index meal.

Grilled Zucchini RecipeGrilled Zucchini Recipe

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You can also try Roasted Bell Peppers as an acoompaniment to your main meal. It is a good source of fiber. While they can be added to any salad or sabzi, they can also be cooked alone as in the case of this healthy accompaniment. All you need to do is invest ina  good griller pan and you are set to enjoy this low calorie veggie grilled to perfection.

Roasted Bell Peppers, Healthy AccompanimentRoasted Bell Peppers

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Enjoy our Low Veg Glycemic Index lunch Recipes, Indian Veg low GI lunch recipes and other glycemic index recipe articles below.

Low Glycemic Veg Breakfast

Low Glycemic Veg Dinner

Low Glycemic Veg Lunch

Low Glycemic Veg Snacks Starters

Low glycemic Indian recipes


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Minty Apple Salad
Recipe# 40441
25 Sep 20

 
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Recipe# 41764
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Recipe# 42271
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Avocado Vegetable Salad, Avocado Capsicum Salad
Recipe# 42254
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Recipe# 42262
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Roasted Bell Peppers, Capsicum
Recipe# 42179
25 Jan 23

 
 
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Grilled Zucchini Recipe
Recipe# 42226
22 Nov 22

 
 
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Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
20 Jan 23

 
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Mushroom Curry, Indian Mushroom Masala Curry
Recipe# 279
29 Jul 22

 
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Bajra Kaddu ki Roti, Lehsun Bajra Bhopla Paratha
Recipe# 5582
28 Jan 22

 
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Tomato Basil and Feta Cheese Salad
Recipe# 41646
28 Jun 19

 
 
by Tarla Dalal
Cheese and tomatoes always get along very well together because of their contrasting textures and flavours. The soft but earthy flavour of cheese complements the tang of tomatoes, and they bring out the best of each other. In this amazing salad, the duo is enhanced further by the addition of bas ....
Grilled Baingan in Olive Oil and Sea Salt , Grilled Eggplant
Recipe# 41700
18 May 22

 
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grilled baingan recipe | Indian grilled eggplant | spice roasted aubergine | healthy grilled brinjal snack | with 16 amazing images. grilled baingan recipe |
Khumbh Palak
Recipe# 35074
18 Oct 10

 
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Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pu ....
Bean Sprouts and Suva Tossed Salad
Recipe# 36414
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Vegetable and Basil Soup, Healthy Diabetic Recipe
Recipe# 33650
06 Dec 24

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vegetable and basil soup recipe | healthy fresh vegetable basil soup | veg basil soup with garlic for diabetes | Indian vegetable soup with basil | with 38 amazing images.
Mixed Vegetables in Palak Methi Gravy
Recipe# 41217
13 Jun 11

 
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A mouth-watering treat of mixed vegetables drowned in an awesome gravy of spinach and fenugreek leaves, flavoured simply with green chilli paste. The addition of methi to the spinach base is what makes this recipe so interesting, because it lends a unique, pleasantly-bitter flavour to it. Mi ....
Rajma, Bean Sprouts and Spring Onion Salad
Recipe# 760
15 Sep 20

 
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A scrumptious salad that combines the goodness of cooked rajma and bean sprouts with crunchy spring onions and tangy tomatoes. A dash of lemon juice further perks up this salad, making it a zesty treat for your palate! Enjoy the Rajma, Bean Sprouts and Spring Onion Salad chilled, to experience ....
Kulith Salad, Protein Rich Recipe
Recipe# 33255
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Kulith salad, the nutrient content and digestibility of pulses increase manifold when sprouted. It is not surprising then, that the protein-rich horse gram is used in the sprouted form in this recipe. Paneer adds to the protein content, while tomatoes, green chillies and coriander give the sal ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
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Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.
Broccoli, Bean Sprouts and Vegetable Salad
Recipe# 37302
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A combination of antioxidant and fibre rich greens like broccoli and green peas with bean sprouts is an asset for weight-watchers . The sesam ....
Apple and Lettuce Salad with Melon Dressing ( Iron Rich Recipe )
Recipe# 35086
04 Apr 19

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The best way to replenish our body’s water and electrolytes is through fresh fruits and vegetables. Here is an interesting way to achieve this top-up! The choice of vegetables and fruits used in this Apple and Lettuce Salad with Melon Dressing gives an ample dose of vitamins A and C, while bean spro ....
Tendli Aur Matki Subzi
Recipe# 6422
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Recipe# 4364
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Recipe# 3506
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