North Indian Cuisine Archives - Page 3 of 4

Pudina (Mint) Chutney

Traditionally, people chewed on pudina leaves to treat digestive disorders like indigestion, stomach pain, gas, bloating and irregular bowel habits as well as to improve the sense of breathing during colds. It may have antibacterial properties and so has also been used to treat cracks and wounds in the skin. Apart from this, mint helps mask bad breath and kill bacteria in the mouth. Since it is a great source of antioxidants, it also helps to remove toxins from the body and reduce damage caused by free radicals so is a great addition to salads, smoothies and of course for use in traditional chutneys. Most importantly, mint leaves impart a cooling sensation and are therefore a great addition to herbal teas.
hough 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 soaked (overnight or for at least 6 hours) and not roasted and can be added to salads, chutneys and curries. The light skinned peanuts are usually sweeter and better in taste.
Chana dal is eaten in both the split and ground form all over India and is considered a great source for muscular health and better immunity as it has 13 grams of protein in every 100 grams. The folate in chana dal may help prevent diseases like stroke, dementia, and depression and the calcium in it can help in preventing osteoporosis and improve bone density. Like urad dal, chana dal has a good amount of fibre and a low glycemic index making it a good option for maintaining sugar levels and increasing the feeling of satiety faster and the healthy fats have antioxidant properties that may help reduce inflammation. Most importantly, pulses help restore soil fertility by fixing nitrogen in it.

Easy Coconut Chutney (with chana dal/split chickpeas)

Coconuts are high in fat and so in calories but they are also high in fibre and low in carbohydrates. This combination prevents one from consuming too much coconut as the fibre and fat soon create a feeling of satiety. The combination of high fibre and low carbohydrates may also help control blood sugar levels. Moreover, the fat in coconuts is in the form of medium-chain triglycerides which the body metabolizes differently as compared to saturated fats by absorbing them directly from the small intestine and rapidly using them for energy. This may promote body fat loss when eaten in place of long-chain saturated fats from animal foods.

Coconuts are also rich nutritionally being especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol. They’re also rich in copper and iron, which help form red blood cells, and also selenium which is an important antioxidant that fights free radicals. Coconuts may help block the growth of certain bacteria because of the antibacterial effect they have.

Coconuts also contain several phenolic compounds, which are antioxidants helping to neutralize the free radicals, which contribute to chronic diseases. According to one study, some of these antioxidants may help protect against DNA damage and cell damage and death caused by chemotherapy.

Coriander Leaf Chutney with Ginger-Garlic

Coriander chutney is a very versatile dish and is a great accompaniment to spice up any Indian meal. It’s high content of chlorophyll makes it a great food to have for good health. The coconut in it has a lot of fiber too and gives a feeling of satiety. Children also love this chutney.

Coriander Leaf Chutney with Garlic

This coriander chutney is delicious and filling and very versatile. It can be used as an accompaniment, a dip or a spread. The chutney lasts for a couple of days in the fridge but is bests eaten fresh. It can also be frozen for up to a couple of weeks.

Rajma Punjabi style-1 (Kidney Beans)

Rajma beans are an inexpensive and versatile component of a healthy diet. It is a healthy legume that boosts protein and fibre intake without adding too many calories. About 100 grams of boiled kidney beans will have almost 9 grams of protein. Among legumes, rajma has the richest plant-based protein source. The high content of fiber in kidney beans and the amount of resistant starch helps greatly in weight management and regular consumption of rajma moderates blood sugar levels and promotes colon health. Rajma or kidney beans are high in calcium carbohydrates and have a low glycemic index, which has a beneficial effect on blood sugar balance than any other high-carb foods. Rajma is also rich in folate, iron, potassium, manganese and Vit K. The vitamin B1 in rajma improves cognitive functions and aids the functioning of the brain by enhancing concentration and memory.

Lobia Curry Punjabi Style -1 (Chawli beans/Black eyed peas)

Lobia promotes digestive health as they are a great source of soluble fiber which helps promote regularity and increase stool frequency in those with constipation. The fiber can also help prevent digestive disorders, such as acid reflux, hemorrhoids, and stomach ulcers. The soluble fiber present in lobia can also act as a prebiotic, stimulating the growth of the beneficial bacteria in the gut to help foster a healthy microbiome, which not only support digestive health but also help to reduce inflammation, enhance immune function, and reduce cholesterol levels.

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.

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.

Indian Vegan Cookbook

Posts in category: North Indian Cuisine