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Rice and Green Gram Dal Kheer

Rice is one of the oldest cereal grains in the world which has been grown for at least 5,000 years and almost all of the rice today is cultivated in Asia. It is also a staple food for more than half the population of the world. There are thousands of types of rice and many are becoming rare to find. But mostly rice fits into two groups: white (polished) or brown (whole grain). Though brown rice offers more health benefits, white rice is what is used more commonly. Brown rice comes in a variety of shades, including reddish, purplish, or black. Rice is primarily composed of carbohydrate in the form of starch, which makes up almost 80% of its total dry weight. The body digests sticky or starchy rice faster than other long grain varieties like basmati. During the processing of white rice, the grain loses the bran, or seed coat, which contains most of the fiber, and so brown rice contains a higher amount of dietary fiber than white rice.

Basic Coriander Leaf Chutney

A few doctors say chlorophyll is king and, like all leafy green vegetables, coriander is also full of it. Coriander is full of antioxidants that have immune-boosting, anticancer, anti-inflammatory, and neuroprotective effects as well as protect your skin from aging and sun damage. Coriander can help reduce unpleasant digestive symptoms like bloating and discomfort often experienced by people with IBS, and also help boost appetite. And most important of all it’s a delicious accompaniment to any meal.

Coriander Leaf Chutney with Ginger and Cumin

This coriander chutney is so delicious it is a hit with children too. It can be used as an accompaniment, dip or spread. It’s best eaten fresh but can be refrigerated for a couple of days or even frozen for a couple of weeks.

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.

Radish Leaf Bhaaji with Onion

Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ kg onions ¼ tsp cumin seeds

Radish Leaf Bhaji with Channa Dal

Recipe credit: Darshana Muzumdar Serves 4 as a part of an Indian meal. Ingredients ½ kg radish leaves ½ cup channa dal (Bengal gram) ½

Cauliflower Bhaat (Cauliflower Pulav)

Cauliflower Bhaat (Cauliflower Rice) is a delicious and easy to make dish. Cauliflower ranks among the top 25 powerhouse fruits and vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), a scoring method that ranks foods based on their nutrient content per calorie. Cauliflower is a cruciferous vegetable and is a good source of Protein, Thiamin, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese.

Uppit (pronounced oo-pit)

In Northern India, coarsely ground wheat is called sooji, and in South India, it is called rava. Semolina as it is called in English is used in many Indian dishes both sweet and savory. Wheat is one of the oldest and most important of all cereal crops globally. Though it is majorly grown in some northern states of India, it is popularly used in making upma or uppit in the South. It is an important source of carbohydrates as well as the leading source of proteins (in the form of gluten) in human food, having a protein content of about 13%. It’s the gluten in wheat flour that gives elasticity and strength to dough. Whole wheat flour, made by grinding the entire wheat kernel, is generally considered healthier than refined wheat flour (maida) because it retains the bran and germ, which are rich in fiber, vitamins, and minerals. Rava or semolina is usually made from whole wheat in India. Many people prefer to use millets instead of wheat to make this dish as wheat is generally higher in gluten content and lower in fibre than most millets. However, compared to rice, wheat has a lower glycemic index and helps slow down digestion as well as aids bowel movement. It is important to note that gluten is a problem only for those who react negatively to it, or test positive for celiac disease. Most people can and have eaten gluten most of their lives, without any adverse side effects. Indian varieties of wheat like Sharbati and MP Shivor Gold have a much higher gluten content than Shivor, and MP Shivor has the least amount of gluten in it. Having shared this information, we think it is best to eat wheat or other cereals in as small quantities as possible and have cooked vegetables, pulses, and salads made with uncooked vegetables and fruit, as the main part of a meal.

Tomato Saar (2)

Though tomatoes are rich in fiber and antioxidants, we get more lycopene from cooked tomatoes when compared to raw. Lycopene helps fight depression, heart disease and cancer, and gives tomatoes its bright red color. Adding fat to your meal when eating foods such as tomatoes maximizes the body’s absorption of fat-soluble phytonutrients. So, this saar (soup) with coconut ticks all the boxes. Tomatoes have an anti-inflammatory effect that protects muscles and may help athletes recover after exercise, and also helps reduce asthma. Supplements cannot replace the phytonutrients in tomatoes effectively.

Indian Vegan Cookbook

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