Singju – A Traditional Manipuri Salad for a Diabetes-Friendly Lunch

Introduction

Singju is a popular traditional salad from Manipur, known for its fresh vegetables, aromatic herbs, and bold flavors. Often served as a snack, starter, or side dish, Singju is highly versatile, with numerous regional variations using locally available ingredients.

This diabetes-friendly version includes cabbage, lotus root (kamal kakri), fenugreek leaves, coriander, and roasted perilla seeds. Rich in fiber and plant-based nutrients, this refreshing salad is a wholesome addition to a balanced meal and supports healthy blood sugar management.

Why This Recipe Is Diabetes-Friendly

Singju is packed with fresh vegetables that are naturally low in calories and rich in dietary fiber. Lotus root provides vitamins and minerals, while fenugreek leaves may help support healthy glucose metabolism. Roasted gram flour and perilla seeds contribute healthy fats and protein, making the salad more satisfying without increasing the glycemic load.

Ingredients

For the Salad

• 1½ cups finely sliced cabbage

• 1 cup thinly sliced lotus root (kamal kakri)

• ½ cup chopped fresh fenugreek (methi) leaves

• 1 tsp finely chopped ginger

• 1 tbsp chopped fresh coriander leaves

• 2–3 Lomba flowers (optional)

For the Dressing

• 2 tbsp roasted and crushed perilla seeds

• 1½ tbsp roasted gram flour

• 1 tsp salt

• 1 tsp roasted and crushed red chilli (adjust to taste)

• 1 serving spoon roasted and crushed dry peas (or boiled black beans/kidney beans)

• 1 serving spoon gram flour

Method

1. Wash and prepare all the vegetables and herbs.

2. Combine cabbage, lotus root, methi leaves, ginger, coriander, and Lomba flowers in a large mixing bowl.

3. In another bowl, mix together the roasted perilla seeds, gram flour, crushed peas, red chilli, and salt.

4. Sprinkle the prepared dressing over the vegetables.

5. Toss everything thoroughly until the vegetables are evenly coated.

6. Serve immediately as a refreshing salad or side dish.

Serving Suggestions

Singju pairs well with:

• Brown rice meals

• Millet-based dishes

• Lentil curries

• Grilled tofu or sprouts

Tips

• Serve fresh for maximum crunch.

• Adjust the spice level according to preference.

• Kidney beans or black beans can be used instead of roasted peas for added protein.

Learn how the right foods can support diabetes management. Explore our healthy recipes and evidence-based nutrition blogs. 

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https://www.freedomfromdiabetes.org/blog/post/5-best-east-indian-diabetes-friendly-lunch-recipes-ffd/2856