Mung Bean Paneer Soup, Grilled Veggies and Skinny Garlic Bread – Diabetic Friendly

A complete healthy meal

A complete healthy meal

Nearing an unfinished book, catching missed episodes at 10 am in the morning, helping friends strike good deals in clothes and gifts, paying important pending social visits to cheer sullen relatives, crafting amidst incessant chatter with my 6 year old, revising tables with her, discovering the romance in watsapp with my traveling husband(the guy was totally enamored by it – πŸ™‚ ) and among all these, failing attempts at writing a post-worthy post.

So there dear friends and foodies. I have not been doing much apart from a LOT of lazing and vacationing. And in all honesty, I did try to write. But words fell and failed me. It’s no fun to publish something without a good mean bone to feed on.

“Not many people read you know” is one constant refrain I get from the husband. Yes, true. But I still like to write, I retort. And so I do. Without a care of who is reading and who is not, I give words to my feelings and thoughts. Now, this is a personal creative high for me. Sigh! but this so called high evades me most of the times lately, leaving me groping for words and quotes.

I just needed a nudge, a push to wake me up from my trance like state. And Priya did the needful. A simple message, if I would be interested to contribute to her diabetic friendly week. Oh Yes! Interested I am!! “But I have a block”, I told myself. I can’t seem write. And Diabetes? I have no clue about that..

Kicking all the buts/ifs/hows/whys, I set to work. first I had to read up about Diabetes. So what better than Priya’s simplified illustrated theory. A must read. Her site is a diabetic’s delight.

To contribute to her fabulous Diabetic Friendly Food Week, I zeroed in on a soup, some grilled veggies and of course the favorite carb – made in a fat-free way!

Diabetic Friendly Food Week

Diabetic Friendly Food Week

Mung Bean Paneer Soup

Protein Packed

Protein Packed

Green whole mung beans have low glycemic index. Low glycemic foods promote healthy blood sugar levels. tend to have lower total body fat levels as opposed to those who consume high-glycemic foods, such as white bread and soft drinks. In recent studies, mung beans reduce blood glucose, plasma C-peptide, glucagon and blood urea nitrogen levels in non-human type-2 diabetic subjects. See #Reference.

Paneer or cottage cheese made from Cow’s milk is low in fat and contains a good amount of protein and calcium. Refrain from using “malai paneer” or the super soft melt in mouth types, as they are alarmingly high in FAT and low in nutrition. Shrewd use of this cheese for diabetics can work brilliantly for their overall health and fitness.

Simple, abundant flavors and so easy to make, you will find yourself making this soup more often than required.

Mung beans and paneer - super healthy combo

Mung beans and paneer – super healthy combo

For 2 people:


  • 1/4 cup mung beans, preferably soaked for 3-4 hours or overnight.
  • salt, tiny piece of ginger, 2 clove of crushed garlic
  • 1 tsp olive oil
  • 1 small onions, thinly sliced lengthwise
  • 2-3 tbsp paneer, thinly sliced
  • 1/2 tsp cumin seeds
  • Juice of 1/2 a lime – optional
  • black and white pepper powder – as per your taste
  • Garnish: chopped coriander leaves and herbed garlic infused olive oil – optional


Pressure cook the mung beans in 2 whole cups of water(yes! lots of water for very little mung beans), along with salt, garlic and ginger. If you do not have a pressure cooker and you are cooking them in a pot, then make sure your beans are preferably soaked overnight. The beans should be cooked well, almost mash like consistency.

In another pot, heat oil, crackle cumin, fry onions till they turn pink. Then add paneer. Saute for another 2-3 minutes. Slowly, pour the boiled mung beans along with all the water. Stir in pepper powders and check salt. Give it a final boil.

Garnish with chopped coriander leaves and little grated paneer, if using lime juice, stir it in now. A drop of chili-garlic-herb olive oil enhances the flavor, but if you do not have it ready, don’t sweat.

Sluurp this soup away with some grilled veggies and toasted bread.

Abundant Flavors

Abundant Flavors

Herbed Garlic Chili Olive Oil

This is so simple, even your little one could make it, although eating the vegetables would be a task for them πŸ˜‰ A simple flavored oil does the trick. This is a usual in my house, but it never occurred to put it up on the blog. Missing the forest for a tree they say. Well, here it is:

Garlic herbed Olive Oil

Garlic herbed Olive Oil

Add 3-4 crushed minced garlic, 1 tsp chili flakes, 1 tsp mixed italian dried herbs, a wee bit of salt to 1 tbsp of olive oil. Mix well. Keep aside for at least 30 minutes before using. Use as required.

Fresh Veggies marinated in Herbed garlic infused Olive oil

Fresh Veggies marinated in Herbed garlic infused Olive oil

Use the oil to marinate your vegetables.

Basket of Goodness

Basket of Goodness

Or smear it on whole grain bread.

Grilled/Roasted Vegetables and Paneer

Colorful Melange

Colorful Melange

This is a no brainer actually. Dice up any vegetable of your choice, I used carrots, broccoli, bell peppers, mushrooms. Paneer is added for some extra bite. Marinate your veggies in herbed garlic olive oil. Keep aside for atleast 30 minutes. Lay them on baking sheet, bake at 200 C till brown specks appear on the veggies. Alternatively you could stir fry in a thin wok on high till the vegetables are semi cooked and crunchy.

Garnish with pepper powder and rock salt if required.

Goes great with Soup

Goes great with Soup

Garlic Bread – made Fat free

We usually make garlic bread at home, by melting butter, adding all the herbs and minced garlic to it, smearing it on bread, topping with jalapenos and lot of grated cheddar cheese.

lightly smeared with Garlic infused olive oil

lightly smeared with Garlic infused olive oil

But we want a fat free version don’t we? Well, for that, use the flavored olive oil and skip the cheese. Toast your bread or roast them on a flat griddle and you have a guilt free and fat free version of the famous Garlic bread.

Note: My 6 year old girl didn’t like her garlic bread without cheese, so still using the same herbed olive oil, I grated cheese for her to enjoy. But when you’re watching your weight or struggling with diabetes, I would suggest skip the cheese.

Toast the bread, enjoy with your favorite veggies and a big bowl of Soup!

Toast the bread, enjoy with your favorite veggies and a big bowl of Soup!


23 thoughts on “Mung Bean Paneer Soup, Grilled Veggies and Skinny Garlic Bread – Diabetic Friendly

  1. Hey Namrata! Had been wondering about your posts not coming in :).. Have been facing the writers block recently myself so I know it happens.

    But loved the soup idea :). Good one

  2. Never thought of this combination!!! But this seems to be delicious… Will pass on this recipe to mum, who always look forward to have diabetic friendly dishes πŸ™‚

  3. You’re back!
    The soup looks fabulous. The idea of herbed olive oil is simply brilliant, makes it just a great substitute for butter. Keep posting such awesomeness, don’t disappear again.

    • Hey Sonal, I know you are a HUGE fan of grilled veggies πŸ™‚ I love all your stir fry recipes. Keep making them for dinner once in a while, and they surely please my crowd.

  4. Pingback: Recipes from Diabetic-Friendly Food Week | Sugarfree Sweetheart

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