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Chawli Curry (Black Eyed Beans Curry)

Chawli beans are often considered a staple in Indian cuisine and are cooked in various forms. They are incredibly nutrient-dense, packing plenty of fiber and protein into each serving and are also a good source of several important micronutrients, including folate, copper, thiamine, and iron. Moreover, chawli beans are high in polyphenols, which are compounds that act as antioxidants in the body to prevent cell damage and protect against disease. The soluble fiber in chawli beans forms a gel-like consistency and moves through the digestive tract slowly keeping you feeling full between meals and is said to help control belly fat and keep obesity at bay.

Gobi Shimla Mirch Kachumber

Cabbage is a vegetable that has been grown and eaten around the world for centuries and very affordable. It’s a nutritious cruciferous vegetable that is eaten uncooked in salads and cooked in a variety of dishes ranging from mains to accompaniments. It’s rich in vitamins, minerals and fiber while low in calories so is a great ingredient to maintain a healthy weight. This cruciferous vegetable is especially high in vitamin C and other antioxidants that may protect against heart disease, certain cancers and vision loss and reduce chronic inflammation. Moreover, vitamin C helps the body absorb non-heme iron that is found in plant foods. The potassium and calcium contained in this vegetable is a great source to regulate blood pressure and help in building strong bones. It is also rich in soluble fiber, which has been shown to increase the number of beneficial bacteria in the gut and helps add bulk to stools that promotes regular bowel movements.

Makai Ki Roti (Maize Flour Flat Bread)

Corn is one of the world’s most popular cereal grains from the grass family with many benefits and is available almost everywhere because it can grow in any climatic condition. Whole-grain corn is not only low to medium on the glycemic index, releasing energy slowly, but is also rich in phytochemicals that help to regulate the amount of insulin produced in the body. The high fibre content in corn helps regulate bowel movements and prevent constipation, haemorrhoids. It is considered good for treating diarrhoea and irritable bowel syndrome (IBS), too. The large amount of antioxidants like vitamin E, the phytochemicals and the fibre in corn may help prevent cancers, especially colon cancer. Corn is high in carbohydrates, protein, vitamins and minerals including selenium which is not easily found in other food sources. Magnesium and the optimal combination of fatty acids in corn lets the Omega 3 fatty acids get rid of bad cholesterol and replace them at the binding sites reducing your risk of developing cardiovascular disease by a huge margin. Corn also prevents your arteries from getting clogged and even controls your blood pressure as a result lowering your chances of getting heart attacks and strokes. Magnesium also helps bone density. Phosphorous regulates kidney function, induces normal bone growth and maintains bone health. Thiamine helps improve nerve health and cognitive functions. Niacin can prevent dementia and dermatitis. The high amount of beta-carotene in corn helps generate healthy amounts of vitamin A in the body, helping improve eyesight and skin condition. Corn is extremely rich in iron and can help prevent anemia as well as avoid the symptoms of anemia such as exhaustion, fatigue, weakness, dizziness, and shortness of breath. Corn contains a high number of calories and can help people gain weight if eaten in larger quantities. Note: sweet corn is a low-starch variety with higher sugar content.

Carrot Raita

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 (coconut 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.

Gopal Kala

This dish is usually made on Janmashtami and is served as prasad. This is an extremely easy to make dish and you can add any other fruits you wish to. It’s not only delicious but also filling and requires no cooking. It is highly nutritious because of the combination of vitamins in the fruits and carbohydrates in the poha. It is very soothing on the digestive system as well.

Kakdi Tomato chi Koshimbir (Cucumber and Tomato Salad)

Cucumbers are low in calories but high in many important vitamins and minerals and are a refreshing, nutritious and incredibly versatile addition to any meal. To maximize their nutrient content, cucumbers should be eaten unpeeled. Cucumbers are great eaten raw as a low-calorie snack. They contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease. The large amount of water in cucumbers can help keep you hydrated, and the fiber content in them helps prevent constipation and regulate bowel movement. They are also good for bone health because of the Vit K in them. The lignans in them may help prevent osteoporosis, heart disease, and some cancers.

Tomato Raita

Usually red when mature, tomatoes can also be eaten while they are still green, yellow or orange. It’s best to buy locally grown unripened tomatoes and keep them for a few days to allow them to ripen naturally as these taste better. Tomatoes are a good source of insoluble fibre, which is not digested by the body but helps in moving food through the digestive system and thus assisting bowel movement. Tomatoes are rich in antioxidants like Vitamin C, which help protect cells from damage caused by free radicals and improves the immune system. Lycopene, another antioxidant, found in large amounts in tomatoes may help reduce the risk of certain cancers. Beta carotene is another antioxidant found in tomatoes that often gives foods a yellow or orange hue. Beta carotene is converted into vitamin A in our body and is believed to help improve eyesight. Chlorogenic acid in tomatoes is a powerful antioxidant compound, which may lower blood pressure in people with elevated levels. Naringenin is a flavonoid found in tomato skin, which has been shown to decrease inflammation and protect against various diseases. Tomatoes also contain a good amount of potassium, which may help lower blood pressure and reduce the risk of heart disease. Vitamin K1 in tomatoes is important for blood clotting and bone health, and folate is important for normal tissue growth and cell function. Moreover, tomatoes are high in water content, which helps keep you hydrated.

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.

Pineapple Sasam Raita

Pineapple is a versatile fruit and though not easy to cut, it is delicious. The sweet and sour taste of the pineapple combined with coconut and spices is refreshingly different. This salad is best had fresh.

Wild Mango Sasam Raita

Mangoes are a great source of various nutrients, including vitamins A and C, folate, fiber, and copper. They are also relatively low in calories and fat. The body converts the beta-carotene in mangoes into vitamin A, which may help improve vision, skin health, and immune function. Vitamin C is a great antioxidant that may help reduce the rate of aging. The folate (a B vitamin) in mangoes assists cell growth and development, particularly during pregnancy. Mangoes also contain copper, a mineral that plays a role in energy production, nerve function, and immune health. The most ignored component in our nutrition is fibre which is very important for digestion and bowel movement. It also helps regulate blood sugar so is great for diabetics and mangoes are a good source of this dietary fiber. Coconut is high in fat and calories while moderate in carbs and protein. Most of the fats are medium-chain triglycerides (MCTs), which are absorbed intact in the small intestine and used by the body to produce energy. It’s the high content of manganese in coconut that not only supports enzyme function but also fat metabolism. The copper in coconut helps bone formation and heart health. Apart from manganese and copper, coconut is also rich in other minerals like selenium, phosphorus, potassium, and iron. Coconut contains a very high amount of insoluble fibre that doesn’t get digested but works to move food through the digestive system and helps bowel health.

Indian Vegan Cookbook

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