curry Archives - Indian Vegan Cookbook

Aloo Sabji with Saunf (Potato Sabji with Fennel Seeds)

Potatoes are rich in carbohydrates and fibre and so very satiating. They have a wonderful variety of nutrients including proteins and have been used as an important ingredient in areas where people lack food and nutrition. Most of the nutrition is contained in the skin so keep it on to ensure you get the most benefit out of them. Moreover, the skin is also alkaline in nature helping keep the pH level in your body in a better condition. Apart from the fibre, especially in the skin, potatoes contain vitamins C and B6, niacin and folate, and minerals like potassium, manganese, magnesium and phosphorous, all of which help in maintaining sugar levels. They also contain compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants that help to fight free radicals that can lead to lifestyle diseases. With all these benefits all we need to be careful about is not to add oil to our potato dishes as that ruins all the goodness that potatoes can give us.

Ansa Phansachi Bhaji

Fruits are a great source of energy and nutrients like vitamins and minerals. Additionally, fruits supply dietary fiber, which may help lower the incidence of cardiovascular disease and reduce unnecessary weight gain. Fruits are a source of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and support protective mechanisms for the body. Coconut is a great source of natural fats and lots of fiber. Cooking fruits, or vegetables for that matter, causes the loss of a great amount of water-soluble vitamins, and the longer a food is cooked, the greater the loss of nutrients. Raw foods are more nutritious than cooked foods because enzymes are also destroyed in the cooking process. Enzymes are heat sensitive and deactivate easily when exposed to high temperatures. So, it’s best to eat fruit uncooked and in its natural form, but we can always enjoy a traditional food once in a while.

Raw Mango Kadhi

Raw mango is available for almost 5 to 7 months of the year and is a very versatile ingredient. It is used in preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, magnesium which is useful for releasing toxins from the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.

Green Peanut Chutney

Though peanuts are a legume and not a nut, they have many of the same health benefits as the more expensive nuts. They are packed with healthy fats, high-quality protein, and are fairly high in calories and fiber making them a great go-to snack that can keep you satiated for a long time. They also contain plenty of potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten raw and not roasted. You can add them to your dishes or eat them as is after soaking them overnight or for a minimum of 6 hours. The light skinned peanuts are usually sweeter and better in taste.

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.

Indian Spinach Curry (Malabar Spinach)

Indian spinach (Malabar Spinach) is mostly available during the monsoon. It is very easy to clean and cook and tastes more or less like spinach. This green leafy vegetable is rich in all the nutrients in most green leafy vegetables like calcium, potassium, magnesium, iron, and vitamin A. It’s especially good for women and children who have iron deficiency. It is low in calories and high in fiber. This miracle green leafy vegetable originated in Asia but is now grown in most tropical regions. It is usually cooked but can also be used raw in salads as well as in smoothies.