Curries & Sabzis

Lentil and vegetable stew with tamarind, a South Indian staple. The dal and vegetable combination keeps GI low.

Spinach and cottage cheese curry. Low GI, high protein dish. The fat from paneer slows glucose absorption.

Potato and cauliflower curry. The potato component raises the GI — the cauliflower helps balance it somewhat.

Tempered yellow dal (toor or moong) with ghee, cumin, and garlic. The most common everyday dal in Indian households.

South Indian spiced tamarind-tomato broth. Very low calorie and low GI. Excellent digestive and often served as a soup course.

Chickpea curry with deep-fried maida bread. While chole alone is low GI, the bhatura (refined flour + deep fried) makes this a high GI combination.

Smoky roasted eggplant mashed with onions, tomatoes, and spices. Very low GI, full of flavor, and one of the healthiest North Indian dishes.

Kidney bean curry served over steamed rice. The rajma's low GI and high fiber partially offsets the white rice's high GI.

Yogurt-based curry thickened with besan (gram flour). Low GI from both curd and besan. Comfort food across North and West India.

Creamy slow-cooked black lentils and kidney beans simmered with butter and cream. Low GI from high fiber and protein in the legumes.

Chickpeas simmered in a spiced onion-tomato gravy. Low GI thanks to the slow-digesting chickpeas rich in fiber and protein.

Cottage cheese cubes in a rich tomato, butter and cream gravy. Low GI as paneer adds protein and fat with minimal carbs.

Green peas and cottage cheese in a spiced tomato gravy. Low GI with protein from paneer and fiber from peas balancing the carbs.

Okra stir-fried with onions, tomatoes and spices. Very low GI as okra is low in carbs and high in soluble fiber.

Potatoes and green peas in a spiced tomato gravy. Medium GI from the potato, partly offset by fiber from peas.

A medley of seasonal vegetables in a spiced gravy. Low GI from the variety of fiber-rich, low-starch vegetables.

Kerala mixed vegetable curry with coconut, curry leaves and yogurt. Low GI from fiber-rich vegetables and healthy coconut fat.