This category has been viewed 19379 times

 Healthy Indian Recipes > Low Veg Glycemic Index  > 

Low Glycemic Veg Lunch recipes

Last Updated : Mar 15,2024

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.

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.

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.

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)

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.

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

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.

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

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

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

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


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

Show only recipe names containing:

Stir Fried Bhindi with Peanuts
Recipe# 41610
18 Mar 23

by Tarla Dalal
Homely and quick, this is a no-fuss recipe that you can make on any day. It is made with everyday ingredients and the all-time favourite vegetable bhindi. And most importantly, it tastes awesome! Try serving it to your family and nobody will believe that it was so easy and quick. The Stir-Fried ....
How To Sprout Moong, Mung Beans
Recipe# 40323
08 Nov 22

  This recipe has an associated video
by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images. Healthy Mung Beans Sprouts is ....
Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing
Recipe# 32991
14 Jul 23

  This recipe has an associated video
 by Tarla Dalal
vegetable and fruit salad recipe | fruit vegetable salad with low calorie dressing | healthy Indian salad for diabetes and kidney patients | with 20 amazing images. fruit vegetable salad with low ....
Quinoa Avocado Veg Healthy Office Salad
Recipe# 42296
07 Sep 22

 by Tarla Dalal
Here’s one more mind-blowing way to include healthy quinoa in your diet. A lunch salad made of cooked quinoa, sprouts, avocado, yummy veggies and mushroom, this salad has a scrumptious mouth-feel and a colourful, attractive appearance. Tosse ....
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
Recipe# 4623
23 Jan 24

 by Tarla Dalal
broccoli broth | healthy veg clear broccoli carrot soup | veg broccoli carrot broth | with 12 amazing images. This Indian Broccoli Broth recipe shows you how to make a soothing
Sprouted Moong Salad
Recipe# 1350
29 Jan 24

  This recipe has an associated video
 by Tarla Dalal
sprouted moong salad recipe | moong salad | healthy moong salad | moong veg salad | with 15 amazing images. Looking for a healthy and tummy filling recipe? Here we have got you a scrumptiou ....
Healthy Indian Tomato Soup
Recipe# 4616
15 Jul 21

  This recipe has an associated video
by Tarla Dalal
Indian tomato soup recipe | healthy tomato soup | veg tomato soup without maida | with 14 amazing images The healthy Indian tomato soup is a perfect
Nutritious Cabbage and Methi Roti
Recipe# 22357
14 Jul 21

by Tarla Dalal
A combination of healthy flours and vegetables is used to make these nourishing rotis. Cabbage adds crunch to this multi-flour roti while methi gives it a classic aroma and flavour. A squeeze of lemon gives the Nutritious Cabbage and Methi Rotis a tongue-tickling tang, avoiding the urge to have ....
Broken Wheat Salad with Chick Peas, Roasted Pepper
Recipe# 33997
11 Feb 23

 by Tarla Dalal
broken wheat salad recipe | kabuli chana dalia Indian salad | folic acid, vitamin B3, B1, protein rich broken wheat salad with chickpeas | with 25 images. broken wheat salad is a healthy In ....
Radish Nachni Roti
Recipe# 39958
30 Nov 20

 by Tarla Dalal
An unusual but extremely nutritious roti made with a combination of ragi and wheat flours reinforced with low carbohydrate radish and its greens. The sharp and slightly bitter taste of the radish greens adds great value to the Radish Nachni Roti, further enhanced with sesame and roasted cumin seeds, ....
Spinach and Bean Sprouts Salad in Creamy Celery Dressing
Recipe# 22239
06 Jan 22

 by Tarla Dalal
spinach and bean sprouts in creamy celery dressing recipe | palak, lettuce and bean sprout salad | healthy Indian bean sprouts salad | with 26 amazing images. spinach and bean sprouts in creamy ce ....
Grilled Broccoli Recipe
Recipe# 42228
22 Jul 22

by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Lemon Green Beans with Sea Salt
Recipe# 41722
01 Oct 20

by Tarla Dalal
Lemon Green Beans with Sea Salt is such a stunning way to enjoy French beans! Cooked in such a way that the vibrant green colour and juicy texture are retained, the beans are served with a sprinkling of sea salt and lemon zest, which give an awesome flavour. Be generous with the sea salt as it i ....
Paneer Capsicum Stir-fry
Recipe# 37774
23 Nov 21

by Tarla Dalal
paneer capsicum stir fry recipe | stir fried capsicum and paneer | Indian style paneer stir fry | paneer bell pepper stir fry | paneer capsicum stir fry is quick ....
Paneer Methi Roti
Recipe# 1382
24 Sep 22

 by Tarla Dalal
paneer methi roti recipe | healthy whole wheat paneer methi roti | cottage cheese fenugreek roti | with amazing images. paneer methi roti recipe | healthy whole wheat ....
Masoor Dal and Paneer Soup
Recipe# 4631
01 Mar 21

by Tarla Dalal
masoor dal and paneer soup recipe | masoor dal soup for weight loss | healthy dal paneer soup | With 25 amazing images. masoor dal and paneer soup is a hot nourishing bowl which is sure to ....
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
01 Apr 19

 by Tarla Dalal
The Urban Dictionary defines a Buddha Bowl as “a bowl which is packed so full that it has a rounded belly appearance on the top much like the belly of a Buddha.” Commonly, the term is used to describe a salad lunch that’s chock-full of healthy ingredients, including veggies, beans or lentils, an ....
Beetroot, Peppers, Carrot Healthy Salad for Work
Recipe# 42344
19 Jan 23

 by Tarla Dalal
beetroot, capsicum and carrot salad recipe | healthy paneer rocket leaves and alfalfa sprouts salad | folic acid, vitamin b1 rich Indian salad | with 35 amazing images. beetroot, capsicum and car ....
Gavarfali ki Subzi ( Healthy Subzi)
Recipe# 6406
02 Dec 20

 by Tarla Dalal
Traditional vegetables can be cooked in contemporary ways, and vice versa. But, sometimes the olden favourites remain our golden choice! Time can tarnish neither the flavour nor aroma of this Gavarfali ki Subzi, a simple preparation of cluster beans cooked in a curd based gravy. Once you try it, thi ....
Kale, Masoor Veg Antioxidant Healthy Office Salad
Recipe# 42365
13 Jan 23

 by Tarla Dalal
kale masoor antioxidant salad recipe | kale vegetable masoor protein rich salad | healthy Indian salad with greens, vegetables and masoor | with 30 amazing images. kale masoor antioxidant salad
Grilled Brussels Sprouts
Recipe# 42185
17 Feb 23

by Tarla Dalal
grilled brussels sprouts recipe | Indian style grilled brussels sprouts | healthy vitamin c, folic acid, fibre rich brussels sprouts | with 15 images. grilled brussels sprouts is a nice hea ....
Brussels Sprouts with Balsamic Vinegar and Honey
Recipe# 42215
14 Jan 20

 by Tarla Dalal
Some veggies and fruits make very tempting and satiating snacks because they have a wonderful taste and texture, especially when laced with tangy and spicy sauces and seasonings. Here, we have made one such snack with Brussels sprouts. The Brussels sprouts are seasoned with salt and pepper, bake ....
Rocket Leaves, Broccoli and Veg Work Healthy Salad
Recipe# 42297
26 Sep 20

 by Tarla Dalal
A salad is the most awesome lunch ever! It’s light, filling, nutritious, and so convenient to pack in the morning. You just need to make sure you bring lots of variety to your bowl – throw in some grains, pulses, sprouts, veggies, greens, cottag ....
Subscribe to the free food mailer


Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with, the accounts will be merged. If the respective id is not registered, a new account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?