indian vegan food Archives - Indian Vegan Cookbook

Mango Chunda with Jaggery

Raw mangoes, also known as green mangoes, are a good source of several essential nutrients. They are particularly rich in Vitamin C, Vitamin A, minerals like potassium, calcium, iron, magnesium, and zinc and smaller amounts of other vitamins and minerals. They also contain carbohydrates in the form of natural sugars and are rich in dietary fibre. Vitamin C is a powerful antioxidant that helps boost the immune system and protect against infections. Vitamin C and other antioxidants in raw mangoes can promote collagen synthesis and improve skin health. Raw mangoes are also a source of antioxidants like mangiferin, which may help protect cells from damage and reduce inflammation in the body. Raw mangoes also contain antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Nutrients like potassium and mangiferin in raw mangoes may contribute to healthy blood pressure and heart function. The fibre in raw mangoes aids in digestion and helps prevent constipation. Raw mangoes are low in calories and fat and rich in fibre, making them a suitable addition to help maintain or reduce unnecessary weight. Almost all fruits, including raw mangoes, have an alkalizing effect and help reduce acidity.

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.

Peanut and Dried Coconut Chutney

Peanuts are said to have originated in South America but are now a staple in many parts of India, especially Maharashtra. They are not nuts but are actually legumes like green peas, soybeans, and lentils, but have almost the same health benefits as the more expensive nuts like walnuts. Peanuts are acidic in nature when roasted and are better eaten soaked overnight. However, their shelf life is short in the soaked form. They contain a good amount of magnesium, folate, vitamin E and copper, which help prevent heart disease by lowering cholesterol levels. On the other hand, many plant-based doctors recommend heart patients avoid consuming ANY ingredient that has fat in it and peanuts have a good amount of it. 22 to 30% of the total calories are proteins and 100 gms of peanuts contain almost 50 grams of fat making them a delicious and satiating snack or part of a meal. This is why peanuts have found a fond place in the diet of rural India. Peanuts have a low-glycemic index so release energy into the blood stream at a slow pace. This means that they don’t cause a spike in blood sugar levels and have shown to lower the risk of type 2 diabetes in women. Peanuts also contain a good amount of fibre, an ingredient that helps reduce inflammation and helps keep bowel movement smooth. The thin papery skin contains many antioxidants and phytochemicals and is beneficial to fight free radicals so eat your peanuts whole!

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.

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.

Daali Kanda (Moong dal with onion)

Moong bean is a legume native to India and is a low-carb, high-protein bean. In fact, moong is one of the best plant-based sources of protein. They’re rich in essential amino acids or those that your body is unable to produce on its own. It is rich in fiber, especially if it is used with the green skin on it. It is also rich in potassium and manganese, some B vitamins, and along with the fiber enhances the body’s capacity to fight and rectify lifestyle diseases like heart problems, diabetes, and hypertension. Like other legumes, it also contains resistant starch which is great for the gut microbiome. It’s much easier to digest than other pulses and legumes. Sprouted moong beans are better nutritionally and contain more free amino acids and antioxidants. In fact, sprouted moong may contain as much as six times more antioxidants than regular mung beans. So, all in all, it’s a great addition to your meals.

Nachni Kapa (Finger Millet Pudding)

Millets are hardy small-seeded annual grasses that are cultivated as grain crops and grow in adverse weather conditions. They also require much less water and care as compared to grains like wheat or rice.

Ragi, like most other millets, is usually soaked overnight or for at least 12 hours to ‘activate’ the fibre in it. It is then dried in the sun for a few hours before being roasted and powdered to be ready for use. Traditionally, we Indians harvested rain fed nachni, sprouted it to get the nutrients to an optimal level, dried it and then ground it to a fine powder. This powder was sieved to get the nachni ‘satva’, cooked in water, sweetened, and used to wean babies off mother’s milk.

Ragi/Nachni is rich in niacin (vitamin B3), and especially minerals like calcium and iron because of which it has traditionally been used to feed infants and babies and to keep anaemia at bay in children. Sprouted ragi is also rich in vitamin C that helps absorb iron better.

Ragi/Nachni (finger millet) is rich in complex carbohydrates which may help in preventing blood glucose levels from spiking after a meal as they take longer to digest thus releasing energy slowly and keeping one satiated for a longer time. The dietary fibre may help to control the ‘bad’ cholesterol and raise ‘good’ cholesterol levels and lower triglycerides. The soluble fibre in ragi absorbs cholesterol before it enters the bloodstream whereas the insoluble fibre acts like a prebiotic supporting the good bacteria in the gut.

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.

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. Potato skins are alkaline in nature so it’s best to leave them on.

Alsi ki Chutney with Sesame Seeds (Flaxseed Chutney)

Flax seeds are tiny powerhouses of nutrition well known for their high content of omega-3 fatty acid alpha-linolenic acid (ALA), an essential fatty acid which means that your body cannot produce it and so you need to obtain it from the food you eat. It is important to grind the seeds before eating them as the oil is locked up inside the fibrous structure of the seed and it cannot be released when eaten whole.

Flax seeds also have high amounts of protein as well as soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol levels. It also promotes digestive health by feeding your beneficial gut bacteria. When mixed with water this soluble fiber becomes very thick and combined with the insoluble fiber content, flax seeds become a natural laxative, promoting good bowel movement, preventing constipation, and reducing your risk of diabetes. It’s recommended to drink plenty of water when eating these seeds because of their high fiber content. For people who are not used to eating a lot of fiber, incorporating flax seeds too quickly can cause mild digestive problems. These include bloating, gas, abdominal pain, and nausea. Chutneys are a great way to avoiding these problems as they are eaten along with a lot of other vegetables and pulses in our traditional Indian meals.

Kairichi Kadhi (Raw Mango Kadhi)

Raw mango is available for almost 5 to 7 months of the year and is a very versatile ingredient. It is used in preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, magnesium which is useful for releasing toxins from the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.