Vegan Archives - Page 2 of 6 - Indian Vegan Cookbook

Batatyachi Paatal Bhaji – 1 (Potato Curry)

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. The skin is also alkaline in nature so that’s an added benefit. 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.

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.

Teel Poli (Sweet Sesame Seed Flat Bread)

The combination of sesame seeds and jaggery is a very common one in India and is used to make many traditional sweet dishes.
Sesame seeds contain protein, fiber, and healthy fats and are rich in calcium. Calcium is an essential mineral that supports the health and function of muscles, hormones, blood vessels and nerves. One tablespoon of sesame seeds provides 87.8 mg of calcium. Both the calcium and magnesium in the seeds may help to reduce blood pressure. Sesame seeds also provide B vitamins, vitamin E, and antioxidants. Sesame seeds are eaten as they are or are added as an ingredient to meals. Sesame seed oil is also used in cooking.
Jaggery is made using traditional methods of pressing and distilling palm or sugar cane juice. In India it is mainly made from sugar cane juice. Though jaggery contains more nutrients than refined sugar (which is only empty calories) because of its molasses content, it is still mostly sugar. The nutrients it contains are in small quantities and so any extra nutrients you get from jaggery come with a lot of calories and so should be eaten in moderation.

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.

Mode Aleli Chawli Chi Bhaji with Onion and Tomato (Sprouted Black Eyed Peas Curry with Onion and Tomato)

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.

Shepuchi Bhaaji with Mugachi Dal (Dill Leaves Bhaaji with Moong Dal)

This traditional dish is still very popular in Maharashtra and is eaten very often by people from the low income group. This is a nourishing dish because it contains both a leafy vegetable and a pulse, making it an almost complete dish nutritionally. Coming from the celery (Apiaceae) family, it is known as Shepu in Marathi, Suva Bhaji in Hindi, Sathakuppai in Tamil and Sowa in Bengali. Both dill leaves and moong dal are rich in nutrients and help regulate many body functions.

Kobi Chi Koshimbir with Coconut (Cabbage Salad with Coconut)

One-vegetable salads are a common part of Indian meals. Cabbage is a cruciferous vegetable rich in vitamins and minerals. It’s a great source of vitamins C, K, A, folate, calcium, iron and potassium. It is also very high in fiber and is a great ingredient to help smooth bowel movement and helps treat constipation especially if eaten raw like in this koshimbir (salad). It has a low glycemic index (GI) keeping you satiated for a long time and is therefore good to maintain sugar levels.

Kobi chi Koshimbir (Cabbage Salad) -2

One-vegetable salads are a common part of Indian meals. Cabbage is a cruciferous vegetable rich in vitamins and minerals. It’s a great source of vitamins C, K, A, folate, calcium, iron and potassium. It is also very high in fiber and is a great ingredient to help smooth bowel movement and helps cure constipation if eaten raw like in this koshimbir (salad). It has a low glycemic index (GI) keeping you satiated for a long time and is therefore good to maintain sugar levels.

Sweet and Sour Coriander Chutney

Coriander like all leafy greens is rich in chlorophyll, a compound that may help in treating cancerous tumours. It also helps to prevent damage done to genes by harmful aflatoxins. Regular consumption of greens has been shown to increase antioxidants in the body that have immune-boosting, anticancer, anti-inflammatory, and neuroprotective effects as well as protect your skin from aging and sun damage. Coriander can help reduce unpleasant digestive symptoms like bloating and discomfort often experienced by people with IBS, and also help boost appetite. And most important of all it’s a delicious accompaniment to any meal.

Masala Pohe (Spicy Pressed Rice)

Poha is made by soaking the rice and then flattening and drying it. It can be considered to be an uncooked form of rice yet doesn’t really need to be cooked to be consumed. It has a reasonable amount of carbohydrates, some potassium, sodium and protein, and is easily digested. Coconut is a great source of natural fats and lots of fibre. Fibre helps in digestion as well as regulating the absorption of nutrients.