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Low Glycemic Veg Lunch recipes

Last Updated : Dec 01,2021

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

Show only recipe names containing:

Sprouted Moong Salad
Recipe# 1350
11 Nov 21

  This recipe has an associated video
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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 ....
Broccoli Broth, Healthy Clear Broccoli Carrot Soup
Recipe# 4623
13 Sep 21

 by Tarla Dalal
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Healthy Indian Tomato Soup
Recipe# 4616
15 Jul 21

  This recipe has an associated video
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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 and Roasted Pepper ( Soups and Salads )
Recipe# 33997
10 Feb 21

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A hearty mediterranean salad that is quite a meal by itself! broken wheat, boiled chick peas, and roasted colourful peppers come together in this delicious salad. Ensure that the peppers are char-grilled before they are used in the recipe. The vegetable stock gives a nice flavour to the wheat, while ....
How To Sprout Moong, Mung Beans
Recipe# 40323
14 Dec 20

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Radish Nachni Roti
Recipe# 39958
30 Nov 20

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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
13 Oct 20

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Toss up a tongue-tickling salad of bean sprouts, spinach and veggies, laced with a creamy celery dressing made with low-fat curds. Contrasting shades of carrot and greens in an off-white background make the Spinach and Bean Sprouts Salad in Creamy Celery Dressing a delight to behold, while the tangy ....
Grilled Broccoli Recipe
Recipe# 42228
12 Oct 20

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
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Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
17 Jul 21

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Stir Fried Bhindi with Peanuts
Recipe# 41610
09 Feb 21

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 ....
Oats Roti
Recipe# 5286
02 Dec 20

  This recipe has an associated video
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oats roti recipe | oats chapatti | oats roti for weight loss | healthy oats roti | with 19 amazing images. Oats roti is an easy simple recipe to make. To whole wh ....
Doodhi Theplas
Recipe# 3592
12 Apr 20

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doodhi thepla recipe | Gujarati lauki thepla | healthy doodhi thepla | bottle gourd thepla | with amazing 19 amazing pictures. Gujaratis love thepla and it is an ....
Paneer Methi Roti
Recipe# 1382

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Masoor Dal and Paneer Soup
Recipe# 4631
01 Mar 21

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Jowar Kale Palak Veg Antioxidant Healthy Office Salad
Recipe# 42308
29 Jun 20

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This super-duper lunch salad, loaded with the goodness of millets, veggies and greens, is bound to gain you lots of compliments and enthuse your colleagues also to make a healthy shift towards salad lunches ! An exciting medley of jowar, kale le ....
Fruit and Vegetable Salad with Low Calorie Thousand Island Dressing
Recipe# 32991
23 Nov 15

  This recipe has an associated video
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Fruit and Vegetable Salad with Low Calorie Thousand Island dressing, not just for weight-watchers, but for everybody. This delicious salad also contains all the vitamins A and C needed for the eyes and a glowing complexion. Eating raw fruits and vegetables preserves both fibre and other nutrients.
Quinoa, Corn and Capsicum Salad
Recipe# 40497
13 Oct 21

by Tarla Dalal
Quinoa corn capsicum salad recipe | quinoa salad | Quinoa corn and capsicum in lemon herb dressing | with 17 amazing images. Bask in the goodness of the ‘wonder grain’ with this fantastic Quinoa, ....
Quinoa, Rocket Leaves and Chickpea Veg Salad, Buddha Bowl
Recipe# 42411
01 Apr 19

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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 ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
29 Apr 20

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Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Beetroot, Peppers, Carrot Healthy Salad for Work
Recipe# 42344
11 Aug 20

 by Tarla Dalal
A splash of colours and vibrant flavours, this salad is a real delight to munch on. Enjoyed as a lunch in the afternoon, it is sure to reboot your day and make you feel positively charged! The Beetroot, Peppers, Carroty Healthy Salad for Work is loaded with multi-textured ingredients with awesom ....
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 ....
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