Pulses Archives - Indian Vegan Cookbook

Chawli Curry with Peanuts (Black-eyed Pea Curry with Peanuts)

Black eyed peas (cowpea/ black-eyed beans/ goat peas) are rich in protein, carbohydrates and fibre, which make them an excellent energy source. Just half a cup of cooked black eyed peas contains 7 grams of protein and 18 grams of carbohydrates, the two main macro nutrients everyone is looking for in their food. Apart from that, cowpea contains a high amount of both soluble and insoluble fibre that helps clean the digestive tract as well as keeps you satiated by releasing energy slowly. Black-eyed peas also contain many micronutrients like calcium, iron, magnesium and folate. Calcium and magnesium aid in keeping our bones healthy and folate is especially important during pregnancy as it helps to lower the chance of brain and spinal cord defects in newborn babies.

Daali Kanda (Moong dal with onion)

Moong bean is a legume native to India and is a low-carb, high-protein bean. In fact, moong is one of the best plant-based sources of protein. They’re rich in essential amino acids or those that your body is unable to produce on its own. It is rich in fiber, especially if it is used with the green skin on it. It is also rich in potassium and manganese, some B vitamins, and along with the fiber enhances the body’s capacity to fight and rectify lifestyle diseases like heart problems, diabetes, and hypertension. Like other legumes, it also contains resistant starch which is great for the gut microbiome. It’s much easier to digest than other pulses and legumes. Sprouted moong beans are better nutritionally and contain more free amino acids and antioxidants. In fact, sprouted moong may contain as much as six times more antioxidants than regular mung beans. So, all in all, it’s a great addition to your meals.

Mode aleli Chawli chi Bhaji with Coconut (Sprouted Black-eyed Beans Curry with Coconut)

Pulses are a great low-fat source of protein with high levels of fibre. Pulses contain both soluble and insoluble fibre and one cup of cooked pulses gives you more than half the amount of fibre you need for the entire day. Pulses also contain important vitamins and minerals like iron, potassium, calcium, folate, zinc, iron, and magnesium. Pulses also contain resistant starch, a type of carbohydrate that behaves like fibre in the body, and this helps improve gut health. Soaking and rinsing dry beans before cooking can help to reduce the flatulence that may be caused by these carbohydrates.

Mode aleli Chawli chi Bhaji with Coconut and Onion (Sprouted Black-eyed Beans Curry with Coconut and Onion)

The coconut masala in this dish adds fiber and fat keeping you satiated for a long time. Sprouted beans are more nutritious and they require much less cooking time. Sprouts are rich in digestible energy, vitamins, minerals, amino acids, proteins, and phytochemicals, as these are necessary for a germinating plant to grow and are also essential to human health. Sprouting breaks down complex compounds into a simpler form which is why sprouts are also called pre-digested foods. Sprouts provide a good supply of Vitamins A, E & C plus B complex which help in digestion and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable and so fresh sprouts have a higher vitamin content. Some sprouts can yield vitamin contents 30 times higher than the dry bean.

Mode Aleli Chawli Chi Bhaji with Onion and Tomato (Sprouted Black Eyed Peas Curry with Onion and Tomato)

Sprouted beans are more nutritious and they require much less cooking time. Sprouts are rich in digestible energy, vitamins, minerals, amino acids, proteins, and phytochemicals, as these are necessary for a germinating plant to grow and are also essential to human health. Sprouting breaks down complex compounds into a simpler form which is why sprouts are also called pre-digested foods. Sprouts provide a good supply of Vitamins A, E & C plus B complex which help in digestion and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable and so fresh sprouts have a higher vitamin content. Some sprouts can yield vitamin contents 30 times higher than the dry bean.

Sardali Vaday

Urad dal is a very common lentil or as we call it a pulse that is found in almost each South Indian home. It is used in the whole or split forms both with and without the black skin on. Urad dal has a good number of amino acids and gets a complete protein profile with all amino acids when combined with a grain like rice. It has a low glycaemic index and because it also contains indigestible fibre it helps in maintaining sugar levels by releasing energy slowly. It is a good source of carbohydrates, iron, calcium and smaller amounts of lipids, all of which may support the growth of bones and help improve heart conditions. Urad dal when eaten with its skin on is a good source of prebiotics as the indigestible skin stimulates the growth of helpful bacteria in the intestine thus improving gut health. Antioxidants such as polyphenols in urad dal may help reduce the impact of free radicals that damage cells thus preventing conditions like cancer, neurodegenerative diseases, and atherosclerosis, and the phenolics, tannins, flavonoids, and phytic acid may help keep the liver and kidney in good order.
Chana is eaten in both the whole and split forms and as besan or the ground form all over India. It is considered to be a great source for muscular health and better immunity as it has 13 grams of protein in every 100 grams. The folate in chana dal may help prevent diseases like stroke, dementia, and depression and the calcium in it can help in preventing osteoporosis and improve bone density. Like urad dal, chana dal has a good amount of fibre and a low glycaemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster. The healthy fats in chana have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.

Rajma Punjabi style-1 (Kidney Beans)

Rajma beans are an inexpensive and versatile component of a healthy diet. It is a healthy legume that boosts protein and fibre intake without adding too many calories. About 100 grams of boiled kidney beans will have almost 9 grams of protein. Among legumes, rajma has the richest plant-based protein source. The high content of fiber in kidney beans and the amount of resistant starch helps greatly in weight management and regular consumption of rajma moderates blood sugar levels and promotes colon health. Rajma or kidney beans are high in calcium carbohydrates and have a low glycemic index, which has a beneficial effect on blood sugar balance than any other high-carb foods. Rajma is also rich in folate, iron, potassium, manganese and Vit K. The vitamin B1 in rajma improves cognitive functions and aids the functioning of the brain by enhancing concentration and memory.

Lobia Curry Punjabi Style -1 (Chawli beans/Black eyed peas)

Lobia promotes digestive health as they are a great source of soluble fiber which helps promote regularity and increase stool frequency in those with constipation. The fiber can also help prevent digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. The soluble fiber present in lobia can also act as a prebiotic, stimulating the growth of the beneficial bacteria in the gut to help foster a healthy microbiome, which not only support digestive health but also help to reduce inflammation, enhance immune function, and reduce cholesterol levels.

Chawli Curry (Black Eyed Beans Curry)

Chawli beans are often considered a staple in Indian cuisine and are cooked in various forms. They are incredibly nutrient-dense, packing plenty of fiber and protein into each serving and are also a good source of several important micronutrients, including folate, copper, thiamine, and iron. Moreover, chawli beans are high in polyphenols, which are compounds that act as antioxidants in the body to prevent cell damage and protect against disease. The soluble fiber in chawli beans forms a gel-like consistency and moves through the digestive tract slowly keeping you feeling full between meals and is said to help control belly fat and keep obesity at bay.