Vegetable Dishes for Lunch and Dinner Archives

Gawar-Shengdanyachi Bhaji (Cluster Beans with Peanut)

Cluster beans are a good source of fiber, protein, vitamins, and minerals. They are low in calories and may help improve digestion and heart health, and control blood sugar. The fibre in them promotes feelings of fullness and may also help prevent constipation. Cluster beans contain vitamin C, an antioxidant that boosts the immune system, and Vitamin K, which is important for blood clotting and bone health. They contain calcium and potassium, which are crucial for bone strength, and potassium, which helps regulate blood pressure and heart health. These beans contain antioxidants that help combat oxidative stress and reduce inflammation. They also have a low glycemic index, meaning they don’t cause rapid spikes in blood sugar levels and are therefore good for diabetics if eaten without the oil that is normally used to cook such vegetables.

Ghotache Saasav (Wild Mango Curry)

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.

Ripe Mango Udad-Methi

Lal Bhopla Bendi (Red Pumpkin Bendi)

Triphal or Indian Prickly Ash has a delicate flavour if used in the appropriate quantity. This spice is also used a lot in some Chinese cuisine. Sichuan pepper as it is also known, is said to encourage sweating in humid climate and thus help cool the body.

Pumpkin is low in calories and high in nutrition, especially fibre and beta carotene. It can help with weight loss because of its fibre content which provides a feeling of satiety without adding calories. The bold orange color of a ripe pumpkin indicates it is rich in beta-carotene, which is a provitamin and a powerful antioxidant used by the body to make vitamin A. Antioxidants protect the body from free radicals — atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer or wrinkling of the skin as an aging process. Antioxidants neutralize free radicals, keeping them from harming our body cells keeping your body in better health and looking younger. If tumor cells do start to form, beta-carotene works to hinder their growth. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors. So all in all, you should include pumpkin as a regular vegetable in your diet.

Lal Bhopala Bharit (Red Pumpkin Bharit)

Pumpkin is low in calories and high in nutrition, especially fibre and beta carotene. It can help with weight loss because of its fibre content which provides a feeling of satiety without adding calories.
The bold orange color of a ripe pumpkin indicates it is rich in beta-carotene, which is a provitamin and a powerful antioxidant used by the body to make vitamin A. Antioxidants protect the body from free radicals — atoms that cause tiny injuries to cells. Over time, the damage can lead to diseases like cancer or wrinkling of the skin as an aging process. Antioxidants neutralize free radicals, keeping them from harming our body cells keeping your body in better health and looking younger. If tumor cells do start to form, beta-carotene works to hinder their growth. Beta-carotene also triggers the body to release natural killer cells that attack and destroy tumors. So all in all, you should include pumpkin as a regular vegetable in your diet.

Aloo Sabji with Saunf (Potato Sabji with Fennel Seeds)

Potatoes are rich in carbohydrates and fibre and so very satiating. They have a wonderful variety of nutrients including proteins and have been used as an important ingredient in areas where people lack food and nutrition. Most of the nutrition is contained in the skin so keep it on to ensure you get the most benefit out of them. Moreover, the skin is also alkaline in nature helping keep the pH level in your body in a better condition. Apart from the fibre, especially in the skin, potatoes contain vitamins C and B6, niacin and folate, and minerals like potassium, manganese, magnesium and phosphorous, all of which help in maintaining sugar levels. They also contain compounds like flavonoids, carotenoids and phenolic acids, which are antioxidants that help to fight free radicals that can lead to lifestyle diseases. With all these benefits all we need to be careful about is not to add oil to our potato dishes as that ruins all the goodness that potatoes can give us.

Aloo Moongfali Sabji (Potato Peanut Sabji)

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. Keeping the skin on not only ensures you receive the maximum amount of nutrients from the potato but the skins are also alkaline in nature and so aid in the healing process of the body.

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.

Haadgyachya Fulanchi Bhaji (Haadga or Heta Flower Sabji)

This is a wild flower that’s a delicacy in rural India and often flowers in the month of February and sometimes in August or September. It’s also known as Agastya or Agathi in Ayurveda and the botanical name is Sesbania grandiflora.

According to Ayurveda, it has many medicinal properties and the leaves of this tree have been used in traditional medicine since ancient times. The pod, young flowers and seeds are all edible and are popular in traditional cuisines especially in rural areas. The flowers and leaves are rich in vitamins and minerals and are said to have anti-inflammatory, analgesic and antipyretic effects. They are popular for their highly nutrient qualities, which include high protein and very high calcium content. Different parts of the tree are also said to contain properties that help treat diarrhoea, dysentery, night blindness, cataract, digestive disorders and even cancers.

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.

Ansa Phansachi Bhaji

Fruits are a great source of energy and nutrients like vitamins and minerals. Additionally, fruits supply dietary fiber, which may help lower the incidence of cardiovascular disease and reduce unnecessary weight gain. Fruits are a source of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents and support protective mechanisms for the body. Coconut is a great source of natural fats and lots of fiber. Cooking fruits, or vegetables for that matter, causes the loss of a great amount of water-soluble vitamins, and the longer a food is cooked, the greater the loss of nutrients. Raw foods are more nutritious than cooked foods because enzymes are also destroyed in the cooking process. Enzymes are heat sensitive and deactivate easily when exposed to high temperatures. So, it’s best to eat fruit uncooked and in its natural form, but we can always enjoy a traditional food once in a while.

Indian Vegan Cookbook

Posts in category: Vegetable Dishes for Lunch and Dinner