indian Archives - Page 2 of 2 - Indian Vegan Cookbook

Methi Sukki Bhaaji with Channa Dal

Fenugreek and fenugreek leaves are a common ingredient in Indian dishes. They have been used in alternative medicine for a long time because of their strong antioxidant qualities. Antioxidants help in removing free radicals that are the main cause for the damage of cells and aging. Regular consumption of fenugreek leaves helps in weight loss because they are low in calories and high in fibre content. The insoluble fibre in methi leaves also reduces the risk of constipation and promotes regular and healthy bowel movements. Methi leaves are rich in iron and help keep anemia at bay. They also contain high amounts of calcium, and vitamins A, K, and C, so are very good for bone health. These leaves are also rich in folate, which is required for the rapid growth and multiplication of RBCs and WBCs in the bone marrow.

Channa dal or Bengal gram is a staple in India. Bengal gram is rich in protein serving as a building block for our muscles. Chana dal is rich in folates, which is essential in the prevention of diseases like stroke, depression, dementia, among others. It is also rich in calcium and fibre, helping with bone health and keeping blood sugar levels steady respectively as well as with weight loss. One of the greatest benefits of chana dal is that it has no trans fats but has healthy fats instead, that are essential for treating inflammation.

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.

Tomato Santosh

Tomatoes are commonly used as a vegetable ingredient or side dish. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Lycopene gives them their bright red color and helps protect them from the ultraviolet rays of the sun. In much the same way, it can help protect your cells from damage. Tomatoes release more lycopene when cooked. They are also a great source of vitamin C, potassium, folate, and vitamin K.

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.

Tomato Saar (1)

Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.

Tomato Saar (2)

Tomato Saar (3)

Indian Spinach Soup (Malabar Spinach Soup)

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 that are present in most green leafy vegetables. These are 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.