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Carrot Koshimbir

Carrots are a great snack — crunchy, full of nutrients, low in calories, and sweet. Carrots are rich in antioxidants like beta-carotene and lutein, which protect the body against damage from free radicals and may reduce the risk of chronic diseases by improving the immune system. The body converts beta-carotene to vitamin A, which is essential for good vision and preventing night blindness. It is also important for growth, development, and immune function. Eating fat (oil used for tempering and walnuts in this recipe) with cooked carrots can help you absorb more of the beta-carotene. Vitamin A and antioxidants also contribute to healthy skin. Carrots are rich in carotenoids, which may help protect against several types of cancers like prostate, colon, and stomach cancers, leukemia, and breast cancer in women. Carrots contain potassium, which helps regulate blood pressure, and fiber, which can lower cholesterol levels. Vitamin K and calcium in carrots contribute to strong bones and may help prevent osteoporosis. The fewer calories and fiber in carrots can help with weight management by promoting fullness and satiety and healthy digestion. The insoluble fibers in carrots may reduce your risk of constipation and promote regular bowel movements. The soluble fiber can also help lower blood sugar levels by slowing down your digestion of sugar and starch. Soluble fibre, like pectin, also feeds the friendly bacteria in your gut, which may lead to improved overall health and decreased risk of disease. Moreover, certain soluble fibres impair the absorption of cholesterol from your digestive tract, helping to lower blood cholesterol. Carrots have a low glycemic index, so they are good for diabetics because they prevent a rapid spike in blood sugar.

Recipe credit: Darshana Muzumdar

Serves 4 people as a part of an Indian meal.

Ingredients

  • 1 medium sized carrot
  • 1 green chilli (optional)
  • 1 sprig of curry leaves
  • ¼ tsp mustard seeds
  • ¼ cup raisins (optional)
  • ¼ cup broken walnut pieces (optional)
  • 1 tsp groundnut or coconut oil
  • Salt to taste (this koshimbir can be eaten without adding any salt)

Method

  • Soak the raisins for a couple of hours in just enough water to cover them.
  • Wash and grate the carrot and put it in a pot with a couple of spoons of water. Note: Traditionally, no one peeled carrots. If you wish, steam this for a couple of minutes on medium heat.
  • Finely chop the green chilli and add it to the grated carrot.
  • Add the soaked raisins and walnuts, if using them, to the grated carrots.
  • Heat oil in an iron tempering ladle. Add the mustard seeds and stir till they all splutter.
  • Add the curry leaves and keep stirring on a low flame. Add this to the grated carrot.
  • Mix all the ingredients gently. Taste and add salt only if you prefer it. It’s best to avoid it.

This is a very healthy salad and can be had with oil free whole wheat flat bread (rotis) or millet flat bread as a complete meal.

For the Whole-Food Plant-Based (WFPB) version:

  • Do not use oil. Heat the iron ladle and add the mustard seeds and stir till they all splutter.
  • Add the curry leaves and keep stirring on a low flame.

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