jain friendly vegan food Archives - Indian Vegan Cookbook

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.

Curry Leaf Chutney (Karuveppilai Podi)

Curry leaves contain compounds that function as antioxidants that play an essential role in keeping your body healthy and free from disease. Antioxidants remove potentially harmful free radicals and suppress oxidative stress, a condition that’s associated with chronic disease development. They may help improve the fighting power of the body against cancer cells, as well as reduce the risk of getting heart disease and help improve the condition of the brain and its neurological system. Most importantly, it is said to be great for the growth of hair and to prevent graying. 🙂

Nachni Kapa (Finger Millet Pudding)

Millets are hardy small-seeded annual grasses that are cultivated as grain crops and grow in adverse weather conditions. They also require much less water and care as compared to grains like wheat or rice.

Ragi, like most other millets, is usually soaked overnight or for at least 12 hours to ‘activate’ the fibre in it. It is then dried in the sun for a few hours before being roasted and powdered to be ready for use. Traditionally, we Indians harvested rain fed nachni, sprouted it to get the nutrients to an optimal level, dried it and then ground it to a fine powder. This powder was sieved to get the nachni ‘satva’, cooked in water, sweetened, and used to wean babies off mother’s milk.

Ragi/Nachni is rich in niacin (vitamin B3), and especially minerals like calcium and iron because of which it has traditionally been used to feed infants and babies and to keep anaemia at bay in children. Sprouted ragi is also rich in vitamin C that helps absorb iron better.

Ragi/Nachni (finger millet) is rich in complex carbohydrates which may help in preventing blood glucose levels from spiking after a meal as they take longer to digest thus releasing energy slowly and keeping one satiated for a longer time. The dietary fibre may help to control the ‘bad’ cholesterol and raise ‘good’ cholesterol levels and lower triglycerides. The soluble fibre in ragi absorbs cholesterol before it enters the bloodstream whereas the insoluble fibre acts like a prebiotic supporting the good bacteria in the gut.

Kasai (Kashai, Kadha) Warm Beverage

Coriander seeds are fragrant and rich in vitamins, minerals and antioxidants. They’re used very often in curries and other traditional Indian dishes in the powdered form. They are believed to have many health benefits including helping to lower blood sugar levels because of its diuretic property and reduce blood sugar levels by increasing enzyme activity in the body. In fact, coriander seeds should be used with caution as it has been observed they reduce blood pressure in a very short time and to a great extent. The vitamin K present in them is said to help prevent osteoporosis and support heart health. The antioxidants in coriander seeds may help reduce the risk of some cancers as well as slow the aging process. The antimicrobial compounds in them may help fight infections, and the anti-inflammatory properties they have may promote brain, skin, and digestive health.

Cumin seeds, like coriander seeds, are rich in vitamins, minerals (especially iron), antioxidants and antimicrobial/antibacterial compounds. Cumin seeds have been used to treat digestive problems traditionally and they have almost the same health benefits as coriander seeds.

Fennel seeds also have more or less the same properties. They are specially used as a mouth freshener after meals traditionally because they help reduce bad breath. This is because of the specific aromatic essential oil in them that has antibacterial properties.

Sabudana Khichdi

Sabudana is high in both calories and carbohydrates and is therefore an excellent source of quick energy. It’s great before a workout because it’s a wonderful source of energy and after a heavy workout as it delays fatigue. It is said to improve endurance too. Just make sure it isn’t made in a lot of oil. Because it is gluten free, it is good for people with Celiac disease as it doesn’t cause any discomfort like bloating, diarrhoea or stomach pain. In fact, the dietary fibre it contains helps digestion. It can help weight gain in a healthy manner if eaten in larger quantities. The high content of potassium in it may help improve heart health by flushing out sodium thus lowering blood pressure. As a great source of calcium, it is fed to babies over a year old to develop stronger bones and may also help prevent osteoporosis.

Peanuts are packed with healthy fat, high-quality protein, and potassium, phosphorous, magnesium, and B vitamins. Peanut skins also contain antioxidants. Peanuts are best eaten raw and not roasted.

Alsi ki Chutney with Sesame Seeds (Flaxseed Chutney)

Flax seeds are tiny powerhouses of nutrition well known for their high content of omega-3 fatty acid alpha-linolenic acid (ALA), an essential fatty acid which means that your body cannot produce it and so you need to obtain it from the food you eat. It is important to grind the seeds before eating them as the oil is locked up inside the fibrous structure of the seed and it cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria. When mixed with water this soluble fiber becomes very thick and combined with the insoluble fiber content, flax seeds become a natural laxative, promoting good bowel movement, preventing constipation, and reducing your risk of diabetes. It’s recommended to drink plenty of water when eating these seeds because of their high fiber content. For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea. Chutneys are a great way to avoiding these problems as they are eaten along with a lot of other vegetables and pulses in our traditional Indian meals.

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.

Upma with Vegetables

Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.

Tomato Vada (Stuffed Tomatoes)

Tomatoes are a very versatile fruit and rich in vit C, vit K and folate. They are also rich in potassium that is beneficial for blood pressure control.
Sprouts are an excellent source of protein, fiber and vit C. The proteins and peptides in bean sprouts may also help reduce the risk of cancer by slowing the the growth of cancer cells. All in all, this dish is nutrient dense and delicious at the same time.

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.