Chole with Jeera rice (1 Serving)

Reduce the jeera rice portion to about 1/2 cup cooked and increase the chole, provided it is prepared with minimal added oil and sugar.

Replace jeera rice with cooked barley or quinoa seasoned with cumin, coriander, and lemon.

Add a large non-starchy vegetable salad or cooked vegetables such as spinach, cauliflower, okra, cucumber, or peppers before the meal.

Include a side of plain unsweetened Greek yogurt or curd to add protein and help slow the meal’s glucose rise.

Avoid sweet drinks, desserts, and extra bread with this meal; choose water, unsweetened tea, or lemon water instead.

Take an easy 10–20 minute walk after eating, if safe and appropriate for you.