traditional vegan food Archives - Indian Vegan Cookbook

Naral Poli (Sweet Coconut Flat Bread)

Just one cup or around 80 grams of fresh, shredded coconut meat contains almost 300 calories and 27 grams of fat, most of which is saturated fat. Although coconut contains beneficial minerals like manganese that supports enzyme function and fat metabolism, a good amount of selenium, and copper that assists bone formation and supposedly heart health, it should be consumed in limited quantities because of the high amount of fat which is definitely not good for the heart. Most of the saturated fat in coconut is in the form of medium-chain triglycerides (MCTs), which are absorbed intact in our small intestine and used by our body to produce energy. On the other hand, coconut is also rich in insoluble fibre, which doesn’t get digested but helps to move food through our digestive system and aids bowel health. The high fibre also is the reason that we cannot eat too much coconut, which of course is good!

Shengdanyachi Chikki (Peanut Brittle)

Peanuts are a nutrient-rich food, packed with protein, healthy fats, fiber, vitamins, and minerals. There is a good amount of dietary fiber in peanuts, which aids in digestion and promotes satiety. However, they also contain phytic acid, which can reduce the absorption of some minerals. They are relatively low in carbohydrates but are calorie dense and so are a good source of energy, especially for young children. The high content of fat in peanuts, though unsaturated including monounsaturated and polyunsaturated fats (which are considered healthy), removes them from the list of ideal ingredients to manage weight. Peanuts are also rich in various vitamins and minerals, such as niacin, vitamin E, folate, manganese, magnesium, potassium, and phosphorus and in antioxidants like resveratrol, which can help protect against oxidative stress and inflammation. Some studies suggest that certain compounds in peanuts, like niacin, may play a role in brain health and cognitive function. The glycemic index (GI) of peanuts is low: around 14. This means that eating peanuts causes a slow and gradual increase in blood sugar levels, making them a good snack option. However, they are rich in fat so higher consumption of peanuts may add to the causes for diabetes. Peanuts are generally considered to have a near-neutral or slightly acidic pH. Raw peanuts have a pH of around 6.9, which is very close to neutral (pH 7), while roasted peanuts have a pH closer to 6.3, slightly more acidic than raw peanuts but still considered low-acid. While peanuts themselves are not acidic, they are considered “acid-forming” in the body. This means that after digestion, they can contribute to a more acidic environment in the body and should be consumed in limited quantities. Some individuals may experience acid reflux or heartburn after consuming peanuts, particularly those with GERD. This is because peanuts are higher in fat than some other nuts, and high-fat foods can sometimes trigger acid reflux. Jaggery, unlike refined sugar, contains a variety of minerals and vitamins, making it a more nutritious sweetener. It’s a good source of iron, calcium, magnesium, potassium, and phosphorus. Additionally, jaggery provides trace amounts of zinc, copper, and vitamins like A, B-complex, C, and E. The glycemic index (GI) of jaggery is 84.4, which places it in the high GI category. Foods with a high GI are digested and absorbed quickly, leading to a rapid spike in blood glucose levels.

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.

Myndoli Kelya Chi Halwo (Myndoli Banana Halwa)

The Myndoli banana, also known as the Moira banana, is a large culinary-type banana that is popular in Goa, India. It is cultivated in areas along the tributaries of the Chapora and Mapusa rivers, particularly in Pernem, Bicholim, and Bardez talukas. The Myndoli banana is deeply ingrained in Goan culture and is a valuable gift, particularly during festivals and celebrations. These bananas are fleshier than most other bananas, have a tusk-shaped appearance, are long and large in size, and are distinctively sweet in taste. The skin of the Myndoli banana naturally transforms from green to golden as it ripens and develops black spots. Myndoli bananas are used in various dishes like halwas, sheera, etc. as well as in shakes. Like most bananas, the Myndoli banana is also a nutritional powerhouse and is rich in energy because of the naturally occurring sugars. It also provides vitamins like vitamin C, minerals like potassium and magnesium and a good amount of fibre. Vitamin C is important for immune function and antioxidant protection. Potassium is essential for heart health and fluid balance. magnesium plays a big role in making our body work right. More than 300 chemical reactions inside our body depend on this valuable mineral. Without magnesium, our muscles can’t move properly, and our nerves can’t send and receive messages. Magnesium also keeps the heart rhythm steady, blood sugar levels balanced, and our joint cartilage healthy. It helps the body make protein, bone, and DNA. Dietary fiber aids digestion and can contribute to feelings of fullness.

Alsane Kaju Tonak (Cowpea and Cashew Curry)

This traditional recipe is very flavourful and finger licking delicious. You can use this recipe with dried white or green peas, massoor (lentils), Kabuli chana,

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.

Kairi Chutney with Coriander (Raw/Green Mango Chutney)

Kairi (raw/green) mango comes in different levels of sourness and is available for almost 6 to 8 months of the year. It is a very versatile ingredient and is used in pickles, preserves, chaats, chutneys, main dishes, and beverages. It is high in vitamin C, calcium, and magnesium which are great to detoxify the body. Raw mangoes are also high in niacin, which helps boost cardiovascular health.

Urad Dal and Rice Dosa

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 fueling exercise. Rice, particularly white rice, generally gets digested easily because it is low in fat and fiber, and so it’s better to eat brown or semi-brown rice. Brown rice, especially, is an excellent source of many nutrients, including fiber, manganese, selenium, magnesium, and B vitamins. Urad dal, also known as black gram, is high in protein, fibre, and minerals. It’s a versatile ingredient that can be used in many dishes. Urad dal is high in protein compared to other legumes and is a good source of both soluble and insoluble fibre. It also contains iron, which can help increase energy levels, calcium, phosphorus, and magnesium, which are vital for strong bones and teeth, potassium, which can help reduce cholesterol levels and improve heart health, and zinc as well as niacin, thiamine, riboflavin, and other B vitamins. The antioxidants in urad dal help protect the body against free radicals and strengthen the immune system. Urad dal has a low glycaemic index, making it suitable for maintaining stable blood sugar levels.

Plain Upma/Savoury Rawa (Savoury Semolina)

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.