Rajma chawal (1 piece)

Reduce the chawal portion and increase the rajma portion; aim for a smaller rice serving with plenty of rajma and non-starchy vegetables.

Choose barley or quinoa in place of some or all of the white rice; both can be paired with rajma as a khichdi-style bowl.

Add a large salad or cooked vegetables such as spinach, cauliflower, okra, or broccoli before or alongside the meal.

Include a protein or fat side such as plain curd, paneer, eggs, fish, or a small handful of nuts to slow the meal’s absorption.

Avoid sweet drinks, dessert, and extra rice with the meal; choose water, unsweetened chaas, or plain curd instead.

Take a gentle 10–20 minute walk after eating, if it is safe for you to do so.