Are you a vegetarian food enthusiast seeking delectable curries to enjoy? Unquestionably, vegetarian and vegan dishes made with Indian flavors are some of the best around. Indian food primarily consists of vegetable-based dishes. As they are frequently combined to create delectable meals, Indian cuisine uses various unique Indian vegetables. These superfoods deliver the goods regarding nutritional elements like vitamins, minerals, antioxidants, protein, and fiber.
There are a wide variety of well loved Indian vegetables each with their own distinct and delectable taste, let’s take a look.
· French beans:
French beans are a fantastic source of dietary fiber. A 100-gram serving of these beans has 26 calories and 3.4 grams of dietary fiber, which helps with digestion, encourages weight loss, and decreases cholesterol and blood sugar levels, along with ensuring a healthy pregnancy.
· Lady’s fingers (okra):
Filled with Vitamin C and possesing a unique gritty texture is the lady finger. Bhindi masala, a semi-dry okra curry sautéed in a hot onion tomato masala, is a typical okra meal. Kurkuri bhindi, crisp fries cooked from tender okra pods with gram flour and spices, is a mouthwatering starter. Your taste buds will appreciate it if you serve the okra fries with your preferred dipping sauce.
Cauliflower is related to the broccoli family. Recent research has demonstrated that it effectively prevents several cancers, including ovarian, bladder, breast, colon, prostate, and cervical cancers. Again, this fresh Indian vegetable is low in calories, with only 26 calories per 100 grams and 48.2 mg of vitamin C, or 80% of your daily requirement. It also contains several B vitamins and essential minerals, including manganese, magnesium, phosphorus, and potassium.
· Mustard green (Sarson):
Known as mustard green (Sarson), this leafy seasonal Indian vegetable is a good source of vitamins A, C, and K. It resembles kale and has a peppery, strong, and bitter flavor. Sarson is an uncommon specialty leafy green. Sarson is best known for Sarson ka saag,. Ghee (clarified butter), ginger, garlic, green chilies, and spices produce a rich, creamy curry with mustard green and spinach. Sarson ka saag with Makki ki roti (flatbread made from maize flour) is a popular wintertime dish in North India.
· Bitter guard/Karela:
This is a vegetable that children hate, but its bitter taste has great culinary value for matured tastes. Since there are just 17 calories in 100 grams of bitter gourd! It is an ideal diet for overall health and immunity, as well as for digestion and diabetes prevention and treatment.
· Lauki (bottle gourd):
Bottle gourd is also referred to as dhudi, ghiya, and sorakaya in India. Depending on where it is cultivated and harvested, lauki might vary in size, shape, and length. Its color is light green. It might be short, spherical, long, narrow, or bottle-shaped. It is a versatile, fresh Indian vegetable because it can be prepared as an appetizer, a main course, or even a dessert. Lauki chana dal kabab, a melt-in-your-mouth fried round kabab made with boiling lauki and chana dal as well as spices like red chili powder, cumin powder, coriander powder, and peppercorns, makes a great appetizer. Lauki ki kheer, a rich and creamy dessert made with milk, grated lauki, jaggery, saffron, rose water, and almonds, is the final dish. Servings of this gourmet dessert are standard during religious celebrations like Navratri.
· Cabbage (Patta gobhi):
Cabbage, also known as Patta gobhi: This cauliflower and broccoli family member are loaded with health benefits. We’re confident that many of you have heard of someone who followed a “cabbage diet,” which consisted of eating nothing but cabbage soup as a main course. Why do you inquire? This is because 100 grams of cabbage only have 25 calories. This green leafy vegetable contains vitamins and minerals that prevent many cancers and regulate cholesterol levels. Additionally, cabbage is beneficial for preserving bone health and immunity.
· Arbi, or taro root:
This uncommon starchy Indian vegetable has a brown outside and a white inside pulp. The flavor of arbi is mildly sweet and nutty. It is a fantastic source of magnesium, potassium, and fiber. Arbi is a flexible vegetable that may be prepared as a sauce, dry (sukhi) curry, or stir fry. By first boiling the arbi and then cooking it in a ginger-garlic, tomato, and onion sauce, arbi curry is a thin, spicy curry. Carom powder (ajwain), asafoetida (hing), and mango powder (amchur) are the particular spices added.
· Ridge Gourd/Turai:
Another green vegetable, the ridge gourd, is thought to have been used in the past to treat jaundice since it is believed to improve liver health and purify the blood. And not just that! It improves bowel and kidney health, prevents constipation, improves spleen and kidney function, and even treats piles at home. The natural remedy ridge gourd also lowers blood sugar levels.
· Spinach (Palak):
We can all recall having to eat saag against our will on occasion from our mothers or grandmothers. We now understand why spinach was a staple during our formative years. Spinach is a nutritional powerhouse since it contains nutrients such as iron, vitamins A, B, C, and K, as well as several minerals and phytonutrients. A serving of 1 cup has ten times your daily requirement of vitamin K, all your daily requirement of vitamin A, and enormous levels of iron, folate, manganese, magnesium, and copper. Every 100 grams only contains 23 calories. In addition to protecting against cancer, neurological disorders, and several ailments, it is healthy for your eyes, bones, skin, and tissues. It also supports the regeneration of sperm.
· Aubergine/ Eggplant/ Brinjal/ and Baingan:
This Indian vegetable is high in fiber and aid in regulating blood sugar and cholesterol levels. It contains plant components that fight cancer, delay aging, lessens inflammation, and maintain brain function. Additionally, brinjals have naturally occurring nicotine, which can help you stop smoking. Live and eat healthfully! Vitamins, antioxidants, and other nutrients are abundant in Indian vegetables. A fantastic variety of ingredients and flavorful spices are used in Indian cuisine. You can step outside your comfort zone, broaden your taste buds, and discover new ingredients and flavors by including Indian vegetables in your diet. It can also enhance your culinary abilities and make meals more enjoyable. Vegetables don’t require spending hours in the kitchen, so they may be readily prepared as a weekday meal. You may prepare most Indian veggies in less than 30 minutes. Visit Swagat Grocery store to pick up these fresh Indian vegetables.