Indian snack Archives - Indian Vegan Cookbook

Dadpe Pohe

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.

Peanuts are a great source of plant protein and enhance the nutritional value of poha. 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 after soaking and not roasted.

Upma with Vegetables

Wheat has been used in various forms, especially ground roughly or fine for centuries. Some people find it difficult to digest wheat because of the gluten in it. Wheat is easier to digest when eaten with a lot of vegetables that contain the fibre. Wheat contains relatively high amounts of protein, dietary fiber, carbohydrates and minerals like calcium. It also contains micronutrients like magnesium, phosphorus, potassium and B vitamins. Wheat kernels have three parts: the bran (outer layer), the germ (core of the kernel), and the endosperm (starchy middle layer). White flour is made by removing the bran and the germ leaving only the endosperm which contains only protein, carbohydrates, and a small number of B vitamins and minerals. The bran and germ layers that are removed are rich in fiber, B vitamins, antioxidants, phytochemicals, and minerals like iron, copper, zinc, and magnesium. Therefore, it is best to eat whole wheat than refined flour/maida as well as eat it with a lot of vegetables.

God Polay (Sweet Rice Flour Pancake Rolls)

Many cultures consider rice to be a staple grain because it contains vital carbohydrates that provide the body energy even though it contains less protein than other cereals. Carbohydrates can keep you energized and satisfied and are important for fuelling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fibre, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fibre, manganese, selenium, magnesium, and B vitamins.

Gul Pohe (Pressed Rice in Jaggery and Coconut)

Coconuts have been grown in India for centuries and have traditionally been used in both savoury and sweet dishes. Coconuts are considered a source of healthy fat, but the fat will add up if they are consumed in the form of coconut milk or oil. Also, they contain small amounts of saturated fats and so should be eaten in smaller quantities. Eaten grated or in pieces, they are a great source of fibre and so help digest the fat in them more easily and also keep the quantity consumed lower. The fat in coconuts is easier for the human body to digest and they don’t contain cholesterol like animal fats Coconut also contains iron, manganese, copper and magnesium, which aid in protecting against disease and ease inflammation in the body.

Bottle Gourd or Cucumber Soup

Bottle gourd, normally known as lauki or doodhi in regional languages is commonly found in almost all parts of India. It is especially used in preparations like sambhar and in sweet dishes on festivals. Bottle gourd is composed of approximately 92% water, which makes it an excellent hydrating food. With its high water content, and minimal fat content, bottle gourd is an ideal choice for people who want to lose weight or maintain a healthy weight. Bottle gourd is a good source of dietary fiber, which assists in bowel movement and slowing down the digestive process as well as giving a feeling of fullness and so aiding in weight management. It contains essential vitamins like vitamin C, vitamin K and a range of minerals including calcium, magnesium, and potassium, which are essential for maintaining healthy bones, muscles, and electrolyte balance. Potassium is especially important as it promotes the relaxation of blood vessels, thereby supporting healthy blood flow and reducing the risk of hypertension. Bottle gourd also contains compounds such as flavonoids, phenolic compounds, and antioxidants that help protect the liver cells from damage caused by oxidative stress and toxins. Antioxidants also support a healthy immune system and help keep away chronic lifestyle diseases. Additionally, bottle gourd is considered a detoxifying vegetable due to its high water content, which aids in flushing out toxins from the body and in turn reducing the burden on the liver. bottle gourd contains good amounts of potassium, a mineral known for its blood pressure-regulating properties. It promotes the relaxation of blood vessels, thereby supporting healthy blood flow and reducing the risk of hypertension. All in all, it’s a great idea to include bottle gourd in our diet.