Darshana Muzumdar, Author at Indian Vegan Cookbook

Sweet and Sour Raw Mango Pickle

Raw mangoes are not only yummy but have high fiber, zero cholesterol, and are nutrient rich. They stimulate our gastrointestinal tract to secrete various digestive enzymes and help reduce digestive problems, including acidity, indigestion, constipation, and morning sickness. They are rich in vitamins A, C, and E, which boost our immunity, improve gum issues, reduce the risk of blood disorders, and help fight many diseases by increasing white blood cells in our body. Raw mangoes contain magnesium and potassium, which enhance the healthy functioning of our heart and the antioxidant mangiferin in them may help reduce the risk of heart disease. Other antioxidants in them may help improve vision and eye health, reduce inflammation and decrease the risk of cancer. Green mangoes are also rich in nutrients that promote collagen synthesis which in turn improves skin health and stimulates hair growth and helps keep the scalp healthy.

Raw Mango Raita with Coconut

Sarson Ka Saag (Spicy Mustard Greens Vegetable)

Sarson or mustard greens have a strong bitter, spicy flavor that is distinctive and makes it so special. They are low in calories and high in nutrients including many health-boosting antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E that fight free radicals (unstable molecules) that can damage your cells. It is for this reason that sarson leaves can protect your skin and lower risk factors of diabetes. Both raw and cooked mustard greens are a phenomenal source of vitamin K, which is best known for its vital role in helping with blood clotting. It’s also been shown to be essential for heart and bone health. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.)

Suran Upkari (Yam)

Yams are nutrient-dense tuber vegetables that come in many colors the most commonly used one in India being the elephant foot yam or suran or jimikand in Hindi. Yams are versatile, easy to prepare, fast to cook, and a great vegetable to include in your diet in both sweet and savory dishes.
They’re a great source of fiber, potassium, manganese, copper, and antioxidants like vitamin C that support bone health, metabolism, and heart function, and are also said to boost brain health, reduce inflammation, and improve blood sugar control. Copper is vital for red blood cell production and iron absorption, while vitamin C can boost your immune system. Yams contain a unique compound called diosgenin, which has been found to promote neuron growth and enhance brain function and improved memory and learning abilities. Remember that chronic inflammation is linked to an increased risk of various conditions, such as heart disease, diabetes, and obesity. Yams provide several antioxidants that may have anticancer properties and may help reverse irritable bowel syndrome (IBS), and stomach ulcers. Yams also contain resistant starch that may increase digestive enzymes that help break down food and increase the number of good bacteria in your gut.

Stuffed Snake Gourd

Besan (chickpea/ garbanzo bean flour) also known as gram flour has been a staple in Indian cooking for centuries. It is from the legume family and is lower in carbohydrates and calories but very rich in protein, iron, folate, and manganese apart from other vitamins, minerals and anti-oxidants. It is packed with fibre, is lower in calories than other flours and is very filling. It has a lower glycemic index thus preventing a spike in blood sugar. It is a great alternative to use as a gluten free flour. it’s lower in carbs and calories yet richer in protein and fiber.
Snake gourd is widely used in popular local cuisines all over India, and is great in reversing illnesses of the stomach, liver, kidney, and skin. It belongs to the cucumber and squash family and helps cure fever, jaundice and diabetes. It is rich in antioxidants and has anti-inflammatory qualities. It helps get rid of accumulated toxins in the kidneys, enhances the digestive system, and prevents allergies and breathing problems such as asthma. It has an expectorant quality that helps in loosening phlegm or mucous secretions from the respiratory tract. Snake gourd helps eliminate body wastes and kidney stones. It is a non-starchy vegetable that is low in calories and is great for weight loss because of its high water and fiber content. The antioxidants and gallic acid present in it help remove harmful free radicals and alleviates moods, stress, depression and anxiety. It is also great at reversing acid reflux and PCOS.

Beetroot Sukke

Some Jains eat vegetables like potato and beetroot so this dish has been included in the Jain friendly category. Beets are low in calories and packed with essential vitamins, minerals and fiber. They contain nitrates that are beneficial for improving energy levels and athletes usually have them 2–3 hours before it’s time to train or compete. The fiber in them helps in improving digestion and reducing the risk of a number of chronic health conditions. They are best had raw but are beneficial even if cooked. The best is that they are a treat for the eyes.

Cauliflower Bhaat (Cauliflower Pulav)

Cauliflower Bhaat (Cauliflower Rice) is a delicious and easy to make dish. Cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie. Cauliflower is a cruciferous vegetable and is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

Uppit (pronounced oo-pit)

In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.

Plain Upma/Savoury Rawa (Savoury Semolina)

Lemon-Ginger Rasam Recipe

Recipe credit: Darshana Muzumdar Serves 4 as part of a traditional Indian meal. Ingredients For the Tempering Method For the Whole-Food Plant-Based version: