Gujarati Undhiyo - PCOS-Friendly Recipe
This Gujarati Undhiyo is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- For the masala sauce
- 1 (1-inch) piece fresh ginger, peeled and chopped
- 3 large cloves garlic, peeled and chopped
- 2 small green chiles, seeds removed, flesh chopped
- 1 tablespoon fresh lemon juice
- 3 tablespoons chopped fresh cilantro, leaves and stems, plus extra, for garnish
- 1 tablespoon ground coriander
- 1 teaspoon ground cumin
- 3/4 teaspoon carom seeds*
- 3 ounces freshly grated coconut, plus extra, for garnish
- 1 1/2 teaspoons kosher salt
- 1 tablespoon sugar
- 2 tablespoons ground roasted peanuts
- For the curried vegetables
- 4 small aubergines ( eggplant), trimmed and cut in half lengthways
- Kosher salt, as necessary
- 5 tablespoons vegetable oil
- Pinch asafoetida (Hing)*
- 1 teaspoon mustard seeds
- 1 potato, peeled and cut into 1 1/2-inch pieces
- 1 sweet potato, peeled and cut into 1 1/2-inch pieces
- 1 parsnip, peeled and cut into 1-inch rounds on the diagonal
- 8 ounces water
- 2 handfuls frozen tuvar beans* or broad beans
- *Can be found at specialty Asian or Indian markets.
Instructions
- This traditional vegetarian Gujarati dish is full of flavour and makes a comforting autumnal dish.
- For the masala sauce: Blend the ginger, garlic, green chiles, and lemon juice to a paste in a food processor. Add a splash of water to loosen and bind the mixture. Stir in the cilantro and blend again until the cilantro is well combined, but retains its texture. Add the coriander, cumin, carom, coconut, salt, sugar, and roasted peanuts, and stir well until combined.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon, Nuts.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for...
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Frequently Asked Questions
Yes, this Gujarati Undhiyo recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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