Vegan Archives - Indian Vegan Cookbook

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.

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. Potato skins are alkaline in nature so it’s best to leave them on.

Kairi (Raw/Green Mango) Chutney

Kairi (raw/green) mango comes in different levels of sourness and is available for almost 6 to 8 months of the year. It is a very versatile ingredient and is used in pickles, preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, and magnesium which are great to detoxify 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.

Red Peanut Chutney

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.

Amla Aachaar with Saunf (Indian Gooseberry Pickle with Fennel Seeds)

Amla, also known as Indian gooseberry, is a deliciously sour fruit that can be had in many ways. It can be eaten grated, cut into pieces, made into jams, added to smoothies, or dried and powdered. One of the most popular ways of getting the rich nutrients in it is through pickling it in oil, especially mustard oil. Amla is rich in vitamin C, which is a great antioxidant, and it retains this vitamin to a great extent even on cooking it. It is also rich in other vitamins and minerals that help maintain the shine in hair and makes your skin look radiant. It has numerous anti-ageing properties and is said to be a super food for cancer patients as it kills cancer cells but leaves normal cells alone. 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. So, it is a great addition to your diet.

Ajwain, yellow mustard, methi seeds, and turmeric are all very beneficial for health as they are said to aid in relieving indigestion, help reduce cholesterol, fight bacteria and fungi, combat peptic ulcers and cough, and are anti-inflammatory.

Known for its strong flavor, pungent aroma, and high smoke point, it’s often used for sautéing and stir-frying vegetables in many parts of the world especially in West Bengal in India. 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. 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. It may also slow cancer cell growth and 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. 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 in very limited quantities and only occasionally.

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.

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.