30+ Savory Sunday Diabetic Brown Rice Recipes for Healthy Meals

When it comes to managing diabetes, having a balanced, nutritious, and delicious meal plan is essential.

Brown rice is an excellent choice for those looking to maintain stable blood sugar levels, as it is a low glycemic index food that’s packed with fiber and essential nutrients.

Whether you’re planning a hearty lunch or a comforting dinner, brown rice can be the perfect base for many dishes.

In this article, we’ve compiled 30+ Sunday diabetic brown rice recipes that are not only delicious but also help keep your blood sugar in check.

From savory stir-fries and soups to refreshing salads and casseroles, these recipes will make your Sunday meals both healthy and satisfying.

Get ready to discover new ways to enjoy brown rice while taking care of your health!

30+ Savory Sunday Diabetic Brown Rice Recipes for Healthy Meals

Incorporating brown rice into your meals is a great way to manage your diabetes while enjoying flavorful, satisfying dishes.

With its fiber content and low glycemic index, brown rice helps promote steady blood sugar levels, making it an ideal choice for diabetic-friendly recipes.

The 30+ recipes we’ve shared in this article offer a variety of flavors and meal options, from warm casseroles to fresh salads, ensuring there’s something for every taste.

These meals are not only nutritious but also delicious, proving that eating healthy doesn’t have to be boring or bland.

Enjoy these brown rice dishes with your family, and feel confident in choosing diabetes-friendly recipes that will support your health for years to come.

Brown Rice and Lentil Sunday Pilaf

This Brown Rice and Lentil Sunday Pilaf is a wholesome, diabetic-friendly dish perfect for a relaxed Sunday meal. Combining the nutty flavor of brown rice with protein-rich lentils and a medley of spices, this recipe provides a balanced plate without spiking blood sugar levels. It’s easy to prepare and works wonderfully as a main dish or a hearty side.

Ingredients:

• 1 cup brown rice, rinsed
• 1/2 cup green lentils, rinsed
• 2 1/2 cups water or low-sodium vegetable broth
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon paprika
• 1 cup mixed vegetables (carrots, peas, bell peppers)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add cumin seeds and sauté until fragrant.
2. Add chopped onions and garlic, cooking until softened.
3. Stir in turmeric, paprika, and a pinch of salt, followed by the vegetables. Cook for 5 minutes.
4. Add rinsed brown rice and lentils, stirring to coat with the spices.
5. Pour in water or broth, bring to a boil, then reduce heat to low. Cover and simmer for 40–45 minutes until rice and lentils are tender and liquid is absorbed.
6. Fluff with a fork and garnish with fresh cilantro before serving.

This pilaf is a versatile, nourishing option that proves healthy eating can be delicious. Its fiber-rich ingredients help stabilize blood sugar, making it a great choice for diabetics. Pair it with a fresh cucumber and tomato salad for a complete meal.

Spicy Brown Rice and Chicken Stir-Fry

For those who enjoy a spicy kick, this Spicy Brown Rice and Chicken Stir-Fry is a satisfying, diabetic-conscious recipe. Featuring lean chicken breast, hearty brown rice, and colorful vegetables, this dish is high in protein, rich in flavor, and easy to make. The balance of spices and low-glycemic ingredients ensures a healthy yet indulgent experience.

Ingredients:

• 1 cup cooked brown rice
• 1 cup boneless, skinless chicken breast, cut into small pieces
• 1 small zucchini, diced
• 1 red bell pepper, diced
• 1/4 cup carrots, julienned
• 2 tablespoons soy sauce (low sodium)
• 1 tablespoon sesame oil
• 1 teaspoon chili garlic paste
• 1/2 teaspoon ground ginger
• 1 clove garlic, minced
• Green onions and sesame seeds for garnish

Instructions:

1. Heat sesame oil in a wok or large skillet over medium-high heat.
2. Add chicken pieces and cook until browned and fully cooked, about 5–7 minutes. Remove and set aside.
3. In the same skillet, add garlic and ginger, cooking until fragrant. Add zucchini, bell pepper, and carrots, stir-frying for 3–5 minutes.
4. Return the chicken to the skillet, followed by the cooked brown rice.
5. Stir in soy sauce and chili garlic paste, mixing well to coat everything evenly.
6. Cook for another 2–3 minutes and garnish with green onions and sesame seeds before serving.

This spicy stir-fry combines bold flavors and nutritious ingredients, making it a hit for Sunday dinners. The high fiber content of brown rice and the lean protein from chicken support blood sugar management while satisfying your taste buds.

Brown Rice and Black Bean Casserole

This Brown Rice and Black Bean Casserole is a comforting and diabetic-friendly dish, ideal for family gatherings on Sundays. Packed with whole grains, plant-based protein, and vibrant vegetables, it’s a flavorful, one-pan wonder that’s as healthy as it is delicious.

Ingredients:

• 1 1/2 cups cooked brown rice
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup diced tomatoes (no added salt)
• 1/2 cup corn kernels (fresh or frozen)
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 1/2 cup shredded low-fat cheddar cheese (optional)
• Fresh cilantro for garnish

Instructions:

1. Preheat oven to 375°F (190°C). Lightly grease a casserole dish.
2. In a large bowl, combine cooked brown rice, black beans, tomatoes, corn, onion, garlic, chili powder, and cumin. Mix well.
3. Transfer the mixture to the prepared casserole dish and spread evenly.
4. Sprinkle with shredded cheese if desired.
5. Bake uncovered for 20–25 minutes or until heated through and cheese is melted.
6. Garnish with fresh cilantro before serving.

This casserole is the epitome of comfort food, offering a hearty, balanced meal that’s both satisfying and kind to blood sugar levels. Serve it with a side of fresh green salad or steamed vegetables for a complete Sunday dinner.

Brown Rice and Veggie Stuffed Bell Peppers

These Brown Rice and Veggie Stuffed Bell Peppers are a healthy, low-carb meal option packed with fiber, vitamins, and minerals. The bell peppers serve as a flavorful vessel for a mix of brown rice, beans, and vegetables, creating a satisfying dish perfect for a diabetic-friendly Sunday dinner. This recipe is not only nutritious but also easy to customize based on available ingredients.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked brown rice
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn kernels (fresh or frozen)
• 1 small onion, diced
• 1 small zucchini, diced
• 1 cup diced tomatoes (no added salt)
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 cup shredded low-fat cheese (optional)
• Fresh cilantro for garnish

Instructions:

1. Preheat the oven to 375°F (190°C). Lightly grease a baking dish.
2. In a skillet, sauté the onion and zucchini over medium heat until soft, about 5 minutes. Add the diced tomatoes, black beans, corn, cumin, and paprika. Stir to combine and cook for an additional 3 minutes.
3. Stir in the cooked brown rice and season with salt and pepper.
4. Stuff each bell pepper with the rice and veggie mixture. Place the stuffed peppers in the prepared baking dish.
5. If using cheese, sprinkle it on top of each pepper.
6. Cover the baking dish with foil and bake for 30 minutes. Remove the foil and bake for an additional 10 minutes to brown the cheese.
7. Garnish with fresh cilantro before serving.

These stuffed peppers offer a burst of flavor in every bite, with a delightful mix of textures from the rice, beans, and vegetables. This dish is an excellent choice for diabetics, providing a balanced meal with fiber, protein, and healthy fats that help regulate blood sugar. Serve them with a side of mixed greens for an even healthier meal.

Brown Rice and Spinach Frittata

This Brown Rice and Spinach Frittata is a delicious and nutrient-packed dish that works perfectly as a Sunday brunch or light dinner. The combination of brown rice, spinach, eggs, and cheese creates a satisfying meal rich in protein and fiber. This frittata is also low in carbs, making it a great option for people with diabetes who want to enjoy a flavorful, filling meal without affecting blood sugar levels.

Ingredients:

• 1 cup cooked brown rice
• 1 1/2 cups fresh spinach, chopped
• 6 large eggs
• 1/2 cup low-fat cheese (cheddar, mozzarella, or feta), crumbled
• 1/4 cup milk (or almond milk)
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Heat olive oil in a large, oven-safe skillet over medium heat. Add the onion and garlic, sautéing until softened, about 3 minutes.
3. Stir in the spinach and cook until wilted, about 2 minutes.
4. In a bowl, whisk together the eggs, milk, salt, and pepper. Add the cooked brown rice and cheese to the egg mixture and stir to combine.
5. Pour the egg mixture into the skillet with the spinach and onion. Cook over low heat for about 5 minutes until the edges begin to set.
6. Transfer the skillet to the oven and bake for 10–12 minutes, or until the frittata is fully set and golden brown.
7. Slice and serve warm.

This frittata is an easy, one-pan dish that is as nutritious as it is delicious. The combination of brown rice and spinach provides fiber, vitamins, and minerals, while the eggs and cheese add protein and healthy fats. Perfect for a diabetic-friendly meal, this frittata is sure to satisfy while helping to maintain blood sugar control.

Brown Rice and Turkey Meatball Soup

This Brown Rice and Turkey Meatball Soup is a hearty, warming dish that’s perfect for a chilly Sunday evening. The lean turkey meatballs paired with fiber-rich brown rice and fresh vegetables create a filling, comforting soup. The combination of low-fat protein and whole grains makes it ideal for those managing diabetes, while the savory broth and herbs bring everything together into a flavorful, nutritious bowl.

Ingredients:

• 1/2 cup cooked brown rice
• 1/2 pound ground turkey (lean)
• 1 small onion, finely chopped
• 1 carrot, sliced
• 2 celery stalks, sliced
• 2 cloves garlic, minced
• 6 cups low-sodium chicken broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

1. In a bowl, combine the ground turkey, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Roll the mixture into small meatballs, about 1 inch in diameter.
2. Heat olive oil in a large pot over medium heat. Add the meatballs and brown them on all sides, about 5 minutes. Remove the meatballs from the pot and set aside.
3. In the same pot, add the onion, carrot, celery, and garlic. Sauté for 3–4 minutes until softened.
4. Add the chicken broth, thyme, oregano, and cooked brown rice. Stir well to combine.
5. Return the meatballs to the pot and bring the soup to a simmer. Cook for 20–25 minutes, until the meatballs are fully cooked and the vegetables are tender.
6. Adjust seasoning with salt and pepper to taste before serving.

This turkey meatball soup is a heartwarming and wholesome dish that’s both filling and diabetic-friendly. The brown rice provides a steady source of energy, while the lean turkey meatballs deliver lean protein. With its rich flavors and nutrient-packed ingredients, this soup is an excellent choice for those looking for a satisfying and healthy meal.

Brown Rice and Roasted Vegetable Medley

This Brown Rice and Roasted Vegetable Medley is a colorful, nutritious dish that’s perfect for a Sunday meal. Packed with a variety of roasted vegetables and wholesome brown rice, this recipe is both diabetic-friendly and full of flavor. The roasting process enhances the vegetables’ natural sweetness, creating a vibrant and satisfying meal. It’s rich in fiber and antioxidants, promoting overall health while managing blood sugar levels.

Ingredients:

• 1 cup cooked brown rice
• 1 small zucchini, sliced
• 1 small eggplant, diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• Fresh basil or parsley for garnish

Instructions:

1. Preheat the oven to 400°F (200°C).
2. On a baking sheet, arrange the zucchini, eggplant, and bell peppers. Drizzle with olive oil and sprinkle with oregano, garlic powder, salt, and pepper. Toss to coat the vegetables evenly.
3. Roast in the preheated oven for 25–30 minutes, or until the vegetables are tender and slightly caramelized. Stir halfway through for even cooking.
4. In a large bowl, combine the roasted vegetables with the cooked brown rice. Toss gently to mix.
5. Garnish with fresh basil or parsley before serving.

This dish is a fantastic way to incorporate more vegetables into your diet while keeping the meal light and healthy. Brown rice adds a satisfying texture and is rich in fiber, making it ideal for diabetics. With its nutrient-dense ingredients and roasted flavor, this vegetable medley is a great side dish or a wholesome main course.

Brown Rice and Chickpea Curry

This Brown Rice and Chickpea Curry is a rich, comforting dish perfect for a Sunday dinner. The creamy, spiced curry sauce pairs wonderfully with the earthy flavors of brown rice and protein-packed chickpeas. Full of fiber, antioxidants, and plant-based protein, this dish is diabetic-friendly and satisfying. It’s a great way to enjoy bold flavors without compromising on nutrition.

Ingredients:

• 1 cup cooked brown rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon curry powder
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cinnamon
• 1 can (14 oz) diced tomatoes (no added salt)
• 1/2 cup light coconut milk
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add the onion and sauté until softened, about 5 minutes.
2. Stir in the garlic and ginger, cooking for another minute until fragrant.
3. Add the curry powder, turmeric, cumin, and cinnamon, stirring to coat the onions and garlic.
4. Add the chickpeas, diced tomatoes, and coconut milk to the skillet. Stir well and bring to a simmer.
5. Reduce heat and cook for 10–15 minutes, allowing the flavors to meld and the sauce to thicken slightly.
6. Serve the curry over the cooked brown rice and garnish with fresh cilantro.

This curry is not only a delight for your taste buds but also a healthy and balanced meal option for those managing diabetes. The combination of chickpeas and brown rice provides a good source of fiber and protein, helping to regulate blood sugar levels while providing long-lasting energy. It’s a warm, hearty dish that will leave you feeling satisfied and nourished.

Brown Rice and Turkey Chili

This Brown Rice and Turkey Chili is a healthy twist on a classic comfort food, perfect for a cozy Sunday meal. Lean ground turkey replaces traditional beef, making this chili lower in fat and calories while still delivering plenty of flavor. The addition of brown rice adds a hearty touch and helps balance the meal with fiber and whole grains. This diabetic-friendly chili is perfect for a filling, nutritious meal that doesn’t sacrifice taste.

Ingredients:

• 1 cup cooked brown rice
• 1/2 pound ground turkey (lean)
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes (no added salt)
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• 1 cup low-sodium chicken broth
• Fresh cilantro for garnish

Instructions:

1. In a large pot, heat a little olive oil over medium heat. Add the ground turkey and cook until browned, breaking it up into small pieces with a spoon.
2. Add the onion, bell pepper, and garlic to the pot. Cook for 5 minutes until the vegetables soften.
3. Stir in the kidney beans, diced tomatoes, chili powder, cumin, paprika, cayenne pepper (if using), salt, and pepper.
4. Add the chicken broth and bring the mixture to a boil. Reduce the heat and simmer for 20–25 minutes, allowing the flavors to meld and the chili to thicken.
5. Serve the chili over the cooked brown rice and garnish with fresh cilantro.

This turkey chili is the perfect balance of protein, fiber, and healthy fats, making it a great choice for anyone managing blood sugar levels. The brown rice adds a hearty texture, while the turkey provides lean protein. This dish is satisfying, flavorful, and filling, making it a go-to option for a cozy Sunday meal that aligns with a diabetic-friendly diet.

Brown Rice and Mushroom Stir-Fry

This Brown Rice and Mushroom Stir-Fry is a simple yet flavorful dish that’s perfect for a healthy, diabetic-friendly Sunday meal. Loaded with earthy mushrooms, colorful vegetables, and nutrient-dense brown rice, this stir-fry offers a satisfying combination of fiber, vitamins, and minerals. The umami from the mushrooms and the natural sweetness of the vegetables bring a delightful depth of flavor to this easy, one-pan meal.

Ingredients:

• 1 cup cooked brown rice
• 1 tablespoon sesame oil
• 2 cups mushrooms (button, cremini, or shiitake), sliced
• 1 small onion, sliced
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon rice vinegar
• 1 teaspoon sesame seeds (optional)
• Fresh cilantro for garnish

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium heat.
2. Add the sliced mushrooms and sauté for 5–7 minutes until softened and browned.
3. Add the onion, bell pepper, and carrot to the pan, and cook for another 3–4 minutes until the vegetables start to soften.
4. Stir in the garlic and cook for another minute, until fragrant.
5. Add the cooked brown rice, soy sauce, and rice vinegar to the skillet, stirring to combine and heat through.
6. Garnish with sesame seeds and fresh cilantro before serving.

This stir-fry is quick, light, and full of flavor, making it a perfect choice for a diabetic-friendly Sunday meal. Brown rice serves as a great base, offering a hearty texture and fiber, while mushrooms provide a rich umami taste. The vegetables add crunch and color, making each bite exciting and satisfying without spiking blood sugar levels.

Brown Rice and Sweet Potato Casserole

This Brown Rice and Sweet Potato Casserole combines the natural sweetness of roasted sweet potatoes with the nutty flavor of brown rice for a comforting, healthy dish. It’s a perfect side or main dish for a diabetic-friendly Sunday dinner. High in fiber and vitamins, this casserole is not only delicious but also supports balanced blood sugar levels. The savory and sweet flavors come together beautifully, creating a warm, satisfying dish for the whole family.

Ingredients:

• 1 cup cooked brown rice
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1/2 cup low-sodium vegetable broth
• 1/4 cup chopped fresh parsley

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Toss the cubed sweet potatoes with olive oil, cinnamon, paprika, salt, and pepper. Spread them out on a baking sheet and roast for 25–30 minutes, until tender and lightly browned.
3. While the sweet potatoes are roasting, heat a little olive oil in a skillet over medium heat. Add the onion and garlic and sauté for about 5 minutes until softened.
4. In a large mixing bowl, combine the cooked brown rice, roasted sweet potatoes, sautéed onion and garlic, and vegetable broth. Stir to combine.
5. Transfer the mixture to a greased baking dish and bake for 15–20 minutes, until the top is slightly crispy and golden.
6. Garnish with fresh parsley before serving.

This casserole is the perfect combination of savory and sweet, with the roasted sweet potatoes offering a delightful contrast to the nutty brown rice. It’s a hearty and diabetic-friendly dish that’s full of fiber, vitamins, and antioxidants. Whether served as a side or a main course, it’s a comforting and satisfying option for a Sunday meal that won’t spike blood sugar levels.

Brown Rice and Broccoli Salad

This Brown Rice and Broccoli Salad is a refreshing, crunchy, and nutrient-packed dish that makes for a great diabetic-friendly Sunday meal or side dish. Packed with fiber, protein, and vitamins from the brown rice and broccoli, it’s a filling and healthy option. The addition of a tangy dressing adds flavor without unnecessary sugar, making this salad both delicious and good for blood sugar management. It’s easy to prepare and perfect for meal prepping as well.

Ingredients:

• 1 cup cooked brown rice
• 2 cups broccoli florets, steamed
• 1/4 cup red onion, finely chopped
• 1/4 cup diced cucumber
• 1/4 cup chopped walnuts or almonds (optional)
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Steam the broccoli florets until tender but still vibrant green, about 4–5 minutes. Set aside to cool.
2. In a large mixing bowl, combine the cooked brown rice, steamed broccoli, red onion, cucumber, and nuts (if using).
3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
4. Pour the dressing over the rice and broccoli mixture, tossing everything together to coat evenly.
5. Chill the salad in the fridge for 30 minutes before serving.

This Brown Rice and Broccoli Salad is an excellent way to enjoy a filling, nutrient-dense meal without worrying about blood sugar spikes. The fiber-rich brown rice and broccoli, combined with the healthy fats from the olive oil and nuts, provide a balanced meal that keeps you full and satisfied. This salad is a versatile dish, great as a side or a main, and can easily be prepared ahead of time for a quick, healthy meal.

Brown Rice and Spinach Stuffed Peppers

These Brown Rice and Spinach Stuffed Peppers are a colorful, nutrient-packed dish that makes for an ideal diabetic-friendly Sunday meal. The combination of brown rice, spinach, and other wholesome ingredients creates a hearty, satisfying filling that perfectly complements the sweetness of bell peppers. This dish is not only rich in fiber and antioxidants but also low in fat, making it an excellent choice for maintaining stable blood sugar levels while still enjoying a flavorful meal.

Ingredients:

• 4 large bell peppers, tops cut off and seeds removed
• 1 cup cooked brown rice
• 2 cups fresh spinach, chopped
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1/4 teaspoon ground cumin
• 1/4 teaspoon ground paprika
• 1 tablespoon olive oil
• 1/4 cup grated low-fat cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing for 5 minutes until soft.
3. Stir in the chopped spinach and cook for an additional 2-3 minutes until wilted.
4. Add the cooked brown rice, cumin, paprika, salt, and pepper to the spinach mixture. Stir to combine and cook for 2 minutes to let the flavors meld.
5. Stuff the bell peppers with the rice and spinach mixture, pressing down gently to pack the filling.
6. Place the stuffed peppers in a baking dish and cover with foil. Bake for 25–30 minutes, or until the peppers are tender.
7. If desired, sprinkle the tops with grated cheese and bake for an additional 5 minutes until melted.

These stuffed peppers are a wonderfully healthy, diabetic-friendly dish that offers a great balance of flavors and nutrients. The brown rice provides fiber, while the spinach adds a burst of vitamins and minerals. This recipe is not only easy to make but also flexible, as you can add other vegetables or protein sources to suit your taste. Whether served as a main dish or a side, these stuffed peppers make for a delicious and nutritious Sunday meal.

Brown Rice and Lentil Soup

This Brown Rice and Lentil Soup is a comforting and hearty soup that makes for the perfect Sunday meal. Packed with the goodness of brown rice, lentils, and vegetables, this soup is full of fiber and plant-based protein, making it ideal for managing blood sugar levels. The spices and herbs add warmth and flavor, while the combination of rice and lentils ensures a filling, satisfying meal. It’s easy to make and will leave you feeling nourished and energized.

Ingredients:

• 1 cup cooked brown rice
• 1/2 cup dried lentils (rinsed)
• 1 small onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1 can (14.5 oz) diced tomatoes (no added salt)
• 4 cups low-sodium vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, carrots, celery, and garlic. Sauté for 5–7 minutes until the vegetables are softened.
2. Stir in the turmeric, cumin, and coriander, cooking for another minute until fragrant.
3. Add the lentils, diced tomatoes, vegetable broth, and salt and pepper to the pot. Bring the mixture to a boil.
4. Reduce the heat to low and simmer for 30–35 minutes, or until the lentils are tender.
5. Stir in the cooked brown rice and continue to cook for another 5–10 minutes, allowing the rice to absorb the flavors of the soup.
6. Garnish with fresh parsley before serving.

This brown rice and lentil soup is a wonderfully filling, high-fiber dish that’s perfect for a diabetic-friendly Sunday meal. The lentils provide plant-based protein, while the brown rice adds a hearty texture and more fiber, making this soup a balanced and nutritious option. With its warming spices and savory broth, it’s both comforting and satisfying—an ideal choice for a wholesome, hearty meal.

Brown Rice and Avocado Salad

This Brown Rice and Avocado Salad is a light, refreshing, and nutrient-rich dish that’s perfect for a healthy, diabetic-friendly Sunday lunch. Packed with the wholesome goodness of brown rice, healthy fats from avocado, and fresh vegetables, this salad is full of fiber, vitamins, and antioxidants. The tangy lemon dressing brings everything together, making it a flavorful and satisfying option for those looking for a balanced, low-glycemic meal.

Ingredients:

• 1 cup cooked brown rice
• 1 ripe avocado, diced
• 1 small cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

1. In a large mixing bowl, combine the cooked brown rice, avocado, cucumber, red onion, and cherry tomatoes.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the dressing over the rice mixture and toss gently to coat.
4. Garnish with fresh cilantro before serving.

This brown rice and avocado salad is a perfect balance of textures and flavors. The brown rice provides a solid base, while the avocado adds creamy richness and healthy fats. The fresh vegetables add crunch and color, and the lemon dressing ties everything together. This salad is light yet filling, making it an ideal diabetic-friendly meal for a Sunday afternoon. It’s also versatile, so you can add protein or more vegetables to suit your preferences.

Note: More recipes are coming soon!