plant based Indian food Archives - Indian Vegan Cookbook

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.

Allum Chutney with Tomatoes (Ginger Tomato Chutney)

Tomatoes are a versatile ingredient and are rich in fiber and other nutrients like vit C and lycopene. Tomatoes grown with heritage seeds are tastier and more nutritious. In fact, the tastier the tomatoes, the more the nutrition. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise.

Alsi ki Chutney with Coconut (Flaxseed Chutney)

Flax seeds are rich in the essential omega-3 fatty acid alpha-linolenic acid (ALA). Flax seeds are usually ground before eating them to release the oil locked up inside the fibrous structure of the seed and which cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fibre, which help regulate blood sugar and cholesterol levels and promote digestive health by providing the required food for beneficial gut bacteria. Flaxseed powder is often used to replace egg for its binding quality when mixed with water, and so it is recommended to drink plenty of water when one eats flax seeds. The proportion is usually 3 parts of water to 1 part of flax seed powder. This mixture is also a natural laxative.

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.

Bharleli Foogi Mirchi (Stuffed Capsicum)

Commonly known as Shimla Mirch in India, capsicums or bell peppers are low in calories and exceptionally rich in vitamin C, which increases the absorption of iron from your gut. Eating raw bell peppers along with iron-rich foods such as green leafy vegetables may help increase your body’s iron stores, cutting your risk of anemia. They are also loaded with other antioxidants.

Sesame seeds are rich in protein, vitamins, minerals, and antioxidants and are often added to provide a nutty flavor and crunchy texture. Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol. Phytosterols are also believed to enhance your immune response and decrease your risk of certain cancers. The sesamin and sesamolin in sesame seeds are known for their antioxidant and antibacterial properties. Antioxidants are important to your health because they protect your body against various diseases by slowing down damage to cells. They’re also packed with copper, which helps make red blood cells. Sesame seeds are an excellent source of manganese and calcium, both of which help your bones grow healthy and strong.

Coconut can be eaten raw, dried, or as flour, is delicious and easy to incorporate into both sweet and savory dishes. Coconut meat contains large amounts of medium chain fatty acids (MCFAs), a type of saturated fat that is much easier for the human body to digest than animal fats. These fats, also called medium chain triglycerides (MCTs), have been demonstrated to boost the endurance of trained athletes. Although coconuts are high in calories because of their fat content, they are also very high in fibre making sure you don’t consume too much by giving you a sense of fullness with very small amounts.

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.

Kobicha Zunka and Pithla (Cabbage and Chickpea Flour Dish)

Besan or chickpea flour is very versatile has been a staple in Indian cooking for centuries. It is used in a variety of dishes like cheelas, pakodas, curries, sweet laddus. It’s also a very economical ingredient because it grows in quantity when it is cooked with added water.

Chickpea flour is full of vitamins, minerals, resistant starch, and antioxidants that help fight free radicals. It is packed with fiber and has a low glycemic index (GI) releasing energy slowly. It is also higher in protein than wheat flour and provides nearly all of the essential amino acids we need. The high fiber, resistant starch, high protein content and its low GI all help to keep you satiated for a long time while nourishing the cells in the body. It also has 25% fewer calories than refined wheat flour helping to maintain weight by helping you feel full without adding calories with the same amount of food you would otherwise consume.

Mode aleli Chawli chi Bhaji with Coconut (Sprouted Black-eyed Beans Curry with Coconut)

Pulses are a great low-fat source of protein with high levels of fibre. Pulses contain both soluble and insoluble fibre and one cup of cooked pulses gives you more than half the amount of fibre you need for the entire day. Pulses also contain important vitamins and minerals like iron, potassium, calcium, folate, zinc, iron, and magnesium. Pulses also contain resistant starch, a type of carbohydrate that behaves like fibre in the body, and this helps improve gut health. Soaking and rinsing dry beans before cooking can help to reduce the flatulence that may be caused by these carbohydrates.

Mode aleli Chawli chi Bhaji with Coconut and Onion (Sprouted Black-eyed Beans Curry with Coconut and Onion)

The coconut masala in this dish adds fiber and fat keeping you satiated for a long time. Sprouted beans are more nutritious and they require much less cooking time. Sprouts are rich in digestible energy, vitamins, minerals, amino acids, proteins, and phytochemicals, as these are necessary for a germinating plant to grow and are also essential to human health. Sprouting breaks down complex compounds into a simpler form which is why sprouts are also called pre-digested foods. Sprouts provide a good supply of Vitamins A, E & C plus B complex which help in digestion and the release of energy. They are also essential for the healing and repair of cells. However, vitamins are very perishable and so fresh sprouts have a higher vitamin content. Some sprouts can yield vitamin contents 30 times higher than the dry bean.

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.

Sweet Potato Hashale

Sweet potatoes are not only delicious to eat, but they are also very rich nutritionally. The high content of vitamins A and C, calcium, magnesium and potassium all help to improve the immune system and the functioning of organs like the eyes, heart and kidneys. They are also rich in antioxidants that help to take care of free radicals in the body and keep it younger. They may help in reversing diseases like diabetes, heart disease, and even cancer. Apart from that they prevent adding unhelpful and unnecessary weight. They are best had boiled or steamed to keep the glycemic index low.

Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.