Blog - Page 2 of 14 - Indian Vegan Cookbook

Gawar-Shengdanyachi Bhaji (Cluster Beans with Peanut)

Cluster beans are a good source of fiber, protein, vitamins, and minerals. They are low in calories and may help improve digestion and heart health, and control blood sugar. The fibre in them promotes feelings of fullness and may also help prevent constipation. Cluster beans contain vitamin C, an antioxidant that boosts the immune system, and Vitamin K, which is important for blood clotting and bone health. They contain calcium and potassium, which are crucial for bone strength, and potassium, which helps regulate blood pressure and heart health. These beans contain antioxidants that help combat oxidative stress and reduce inflammation. They also have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels and are therefore good for diabetics if eaten without the oil that is normally used to cook such vegetables.

Ghotache Saasav (Wild Mango Curry)

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It’s the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn’t get digested but works to move food through the digestive system and helps bowel health.

Ripe Mango Udad-Methi

Panah (Mango Jaggery Drink)

Mango is native to India and Southeast Asia, and people have cultivated it for over 4,000 years. Hundreds of types of mango exist, each with its own characteristic taste, shape, size, and color. This traditional drink contains vitamins C and A, fiber, and antioxidants because cooked mangoes generally retain their core nutritional value. Antioxidants are important because they protect our cells against free radicals. Free radicals cause damage and may hasten aging and be the cause of chronic lifestyle diseases. The vitamin C in mangoes can help our body produce more disease-fighting white blood cells, help these cells work more effectively, and improve our skin’s defenses.

Soft Jowar (Sorghum) Bhakri

Jowar or Sorghum is the fifth most-produced cereal crop in the world and has been around for centuries, especially in India. It is still a staple in most of rural India and is usually consumed in the form of bhakris, a round flat bread. It is a nutrient-rich millet (cereal grain) that is a great source of protein, carbohydrates, fibre, and various micronutrients. Though jowar is gluten free, it has as much protein as quinoa. The carbohydrates in jowar are complex carbs with a low glycaemic index releasing energy slowly and keeping one satiated for longer hours. This low GI prevents a spike in sugar levels and is good for diabetics. The fibre in it helps digestion and bowel movement and contributes to a feeling of fullness, potentially aiding in weight management. It is also a good source of B vitamins, which are important for energy production and nerve function, and minerals like iron, calcium, zinc and phosphorous. These minerals promote a healthy heart, bone, skin and hair health. Jowar has a moderate amount of fat, with polyunsaturated fatty acids being the predominant type. Jowar also contains antioxidants like phenolic acids and flavonoids, which may help protect against cellular damage.

Lal Bhopla Bendi (Red Pumpkin Bendi)

Triphal or Indian Prickly Ash has a delicate flavour if used in the appropriate quantity. This spice is also used a lot in some Chinese cuisine. Sichuan pepper as it is also known, is said to encourage sweating in humid climate and thus help cool the body.

Pumpkin is low in calories and high in nutrition, especially fibre and beta carotene. It can help with weight loss because of its fibre content which provides a feeling of satiety without adding calories. The bold orange color of a ripe pumpkin indicates it is rich in beta-carotene, which is a provitamin and a powerful antioxidant used by the body to make vitamin A. Antioxidants protect the body from free radicals — atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer or wrinkling of the skin as an aging process. Antioxidants neutralize free radicals, keeping them from harming our body cells keeping your body in better health and looking younger. If tumor cells do start to form, beta-carotene works to hinder their growth. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors. So all in all, you should include pumpkin as a regular vegetable in your diet.

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.

Lal Bhopala Bharit (Red Pumpkin Bharit)

Pumpkin is low in calories and high in nutrition, especially fibre and beta carotene. It can help with weight loss because of its fibre content which provides a feeling of satiety without adding calories.
The bold orange color of a ripe pumpkin indicates it is rich in beta-carotene, which is a provitamin and a powerful antioxidant used by the body to make vitamin A. Antioxidants protect the body from free radicals — atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer or wrinkling of the skin as an aging process. Antioxidants neutralize free radicals, keeping them from harming our body cells keeping your body in better health and looking younger. If tumor cells do start to form, beta-carotene works to hinder their growth. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors. So all in all, you should include pumpkin as a regular vegetable in your diet.

Karlyachi Chutney (Niger seed Chutney)

Niger seeds are called ‘karli’ in Marathi and Ramtil in Hindi. This seed originated in Ethiopia and is still cultivated there as an oil seed and can grow in poor soils, heavy clay soil, or even waterlogged soils. Niger seeds are a great source of Omega-3 fatty acids and important amino acids including linoleic acid.
Both the two main omega fatty acids Omega-3 and Omega-6 are polyunsaturated essential fatty acids which means the body doesn’t have the enzymes to produce them and we need to get them from external sources for optimal health. They are important as they help regulate blood clotting and play a role in inflammation. The Omega-3s and the antioxidants in Niger seeds help reduce inflammation and are beneficial to reduce conditions like depression, schizophrenia and bipolar disorder by neutralizing free radicals in our body. They may even help treat conditions like rheumatism and because of the magnesium, potassium and zink in them help in relieving conditions like insomnia or restlessness by helping to calm Circadian rhythms. These seeds have also been seen to be beneficial in fighting symptoms of the flu and colds, improving scars, burns, and rashes and prevent constipation, bloating, cramps, hemorrhoids and other gastrointestinal issues. On the other hand, high amounts of Omega-6s can cause chronic inflammation leading to diseases like diabetes, heart disease, arthritis, Alzheimer’s and many types of cancer. Omega-6 is majorly found in soyabean oil and other refined oils.

Peanut and Dried Coconut Chutney

Peanuts are said to have originated in South America but are now a staple in many parts of India, especially Maharashtra. They are not nuts but are actually legumes like green peas, soybeans, and lentils, but have almost the same health benefits as the more expensive nuts like walnuts. Peanuts are acidic in nature when roasted and are better eaten soaked overnight. However, their shelf life is short in the soaked form. They contain a good amount of magnesium, folate, vitamin E and copper, which help prevent heart disease by lowering cholesterol levels. On the other hand, many plant-based doctors recommend heart patients avoid consuming ANY ingredient that has fat in it and peanuts have a good amount of it. 22 to 30% of the total calories are proteins and 100 gms of peanuts contain almost 50 grams of fat making them a delicious and satiating snack or part of a meal. This is why peanuts have found a fond place in the diet of rural India. Peanuts have a low-glycemic index so release energy into the blood stream at a slow pace. This means that they don’t cause a spike in blood sugar levels and have shown to lower the risk of type 2 diabetes in women. Peanuts also contain a good amount of fibre, an ingredient that helps reduce inflammation and helps keep bowel movement smooth. The thin papery skin contains many antioxidants and phytochemicals and is beneficial to fight free radicals so eat your peanuts whole!

Indian Vegan Cookbook

Ragi Laddu or Ragi Ladoo (Finger Millet Sweet Balls)

Tavsoli/Tausoli (Cucumber Cake)

Sanjiryo or Sanjori (Sweet Semolina Stuffed Flat Bread)

Naral Poli (Sweet Coconut Flat Bread)

Shengdanyachi Chikki (Peanut Brittle)

Mango Chunda with Jaggery

Myndoli Kelya Chi Halwo (Myndoli Banana Halwa)

Alsane Kaju Tonak (Cowpea and Cashew Curry)