indian lunch 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.

Aloo Moongfali Sabji (Potato Peanut Sabji)

Potatoes are a versatile root vegetable and a staple food in many households and are packed with a variety of nutrients. Most of the nutrients are just below the skin so they’re better if cooked and consumed with the skin. Keeping the skin on not only ensures you receive the maximum amount of nutrients from the potato but the skins are also alkaline in nature and so aid in the healing process of the body.

Potatoes are rich in compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants and help to neutralize potentially harmful molecules known as free radicals. When free radicals accumulate, they can increase the risk of chronic diseases like heart disease, diabetes and cancer. Colored potatoes like purple potatoes (not very common in India) can have three to four times more antioxidants than white potatoes. However, potatoes when fried or cooked with a lot of oil are pretty unhealthy, so it’s best to avoid French fries or fried potato dishes.

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.

Amla Pickle in Mustard Oil (Indian Gooseberry Pickle)

Amla, also known as Indian gooseberry, is one of the most antioxidant-rich foods on Earth. The Vitamin C, Vitamin A and antioxidants present in amla purify the blood and make your skin look radiant. It also has numerous anti-ageing properties. It is a super food for cancer patients as it kills cancer cells but leaves normal cells alone. It can be eaten grated, cut into pieces, made into pickles and jams, added to smoothies, or dried and powdered. It helps in reducing cholesterol levels, inflammation and aids blood thinning as well as reduces artery stiffening. It also helps in reducing nausea, bloating, belching, and acidity, decreases the stress on the heart, and helps reverse diabetes. This fruit is so rich in vitamin C that even cooking it only reduces the amount by about one fourth. The high iron and carotene content in amla boosts hair growth and strengthens hair. So, all in all it is a great addition to your diet.

Known for its strong flavor, pungent aroma, and high smoke point, mustard oil is often used for sautéing and stir-frying vegetables in many parts of the world especially in West Bengal and other eastern states in India. Some studies have found that mustard oil possesses powerful antimicrobial properties and may help block the growth of certain types of harmful bacteria and fungus and is sometimes applied to the feet to help heal cracked skin on the heels. In some parts of the world, it is applied to the scalp as it is said to help hair growth and is said to alleviate pain and decrease inflammation in conditions like rheumatoid arthritis, but caution is advised as it can cause serious skin burns. It may also slow cancer cell growth. It is said to help heart health because of the high content of monounsaturated fatty acids in it, a type of unsaturated fat found in foods like nuts, seeds, and plant-based oils. Pure mustard oil has a high smoke point and comprises mostly of monounsaturated fats, which are more resistant to heat-induced degradation than polyunsaturated fats. But after all, it is still an oil and is not advised on a Whole-Food Plant-Based diet, so it is best to have it occasionally in very limited quantities.

Methi Batatyachi Sukki Bhaji (Fenugreek Leaves with Potato Vegetable)

Fenugreek leaves are very low in calories and fats, have a low glycemic index, are a rich source of dietary fiber and are an excellent source of several vital antioxidants and minerals like folic acid, vitamin C, vitamin A, vitamin E, carotenes, calcium, iron, magnesium, potassium, selenium, and manganese. The soluble and insoluble dietary fiber content in the leaves aid in digestion and smooth bowel movements. Methi leaves contain certain chemicals that aid in insulin production. These leaves are an excellent sources of vitamin K, which is important to help strengthen bone mass and prevent osteoporosis. Fresh methi greens help prevent iron deficiency anemia and may help protect a person from cardiovascular diseases, asthma, and colon and prostate cancers. These greens work as an antibacterial and aid in the cure of Alzheimer’s disease. So all in all, it’s a good ingredient to have in your diet on a regular basis.

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.

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.)

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.