Pulses: Important Part Of Healthy Meal

year_of_pulses

Photo Courtesy: Food Tank

Pulses have important place in an Indian meal, either in South India or in North India; in states from Western India or in East Indian states. These are included in main meals as yummy dishes like Dal Makhani or just Plain Dal with Tadka, Sambhar or Chole etc.

Chole

Chole

Pulses are an important ingredient of some special preparations like Puran Poli, Dahi Vada and many others. Pulses are cooked as whole, split, husked or washed. They can be used in a variety of ways in soups, curries, salads, snacks and desserts. Soaking of pulses is advisable before cooking to reduce cooking time.

Dahi Vada

Dahi Vada

For those who are vegetarian, Pulses are vital as an important source of proteins. These are good source of thiamine, riboflavin and niacin (all vitamin B). Also supply carbohydrates, calcium, carotene, iron and potassium. Whole pulses and split dal with skin provide good quantity of fiber. Skin also prevents loss of water soluble nutrients. Nutritive value and digestibility of pulses can be increased by sprouting or fermenting them. There is an appreciable increase of the B vitamins, iron and also vitamin C after sprouting of pulses. Fermentation also increases the content of the vitamin B like in Idli, Dosa and Dhokla.

Dosa

Dosa

As pulses are good source of protein and low in carbohydrate, hence are good options to substitute part of total cereals, to provide balanced calories to a patient of Diabetes or for those who need to control intake of calories. But total protein content has to be kept in mind, not to overload kidneys. Some pulses constitute soluble fiber like Rajma. Soluble fiber helps to control cholesterol in blood. These are useful for conditions like- high cholesterol, hypertension and high blood pressure.

We will now discuss about preparation of Rajma Curry.

 

Rajmah Curry

Rajma Curry

Rajma Curry

 

Serves -1                      Portion size – 1bowl

Ingredients

Rajmah – 40 g dry or 80 g soaked

Water – 1:4 by volume

Salt -1/2 t

Hing(Asafoetida) -1 pinch

Red chili powder – 1/8 t

Garam masala (Ground Spices) powder -1/8 t

Garlic – 2 cloves

Onion – 40 g

Oil – 1T

Turmeric powder – 1/8 t

Coriander powder -1/4 t

Tomato -50 g

Curd – 1 t

Coriander leaves – 1 sprig

Method-

Pick and wash rajmah, soak overnight. Drain and make 2 c of water, if required, by adding additional water. Pressure cook with water, salt and hing for 20 minutes on low heat after first whistle. Let it cool and drain the rajmah, reserve the stock. Make a paste of onion, ginger and garlic, fry it in heated oil until golden brown. Add chili powder, coriander powder and turmeric powder, fry for two minutes. Add garam masala pd and paste of tomatoes. Fry until it leaves sides of the pan, add beaten curd. Fry again till the curd is absorbed in masala. Add the drained rajmah and fry for another five minutes. Add reserved stock and cook for five minutes after it starts boiling. Serve hot garnished with chopped coriander leaves either with rice or chapati.

Nutritive Value:

Calories -268,

Protein – 10.5 g

Fat -11 g

Carbohydrate – 31.8 g

Fiber – 3.7 g

Calcium -162 mg

Iron – 2.6 mg

Carotene – 193 micro g

Vitamins B

Sodium and Potassium.

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