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Legumes Foods for a Healthy Heart
Last Updated : Sep 09,2017
Moong, Rajma, Toovar Dal, Chana Dal, moath beans, chana etc. are all a part of this group. These are rich sources of Protein, which is essential for maintaining the wear and tear of tissues in the body. It is necessary to soak, drain and then cook the pulses as they contain some anti-nutritional factors like trypsin inhibitors and phytates, which decrease the digestibility of protein and hinder the absorption of other nutrients.
Sprouting the pulses increases their fibre and nutrient ( Calcium, Vitamin C, Iron and fiber) content. So, try and include sprouts in any one meal of the day to take advantage of its fibre content. This will help you control the blood cholesterol levels. Try interesting variation with sprouts like recipe name to be entered if your are fussy about eating sprouts by themselves.
It is advisable to use freshly cooked pusles rather than their canned version. This is because the latter is too high in sodium which is unhealthy for the heart as excessive sodium too is known to narrow down the blood flow to the heart.
Check the table below for nutritious protein rich foods for a healthy heart.
The “Heart-healthy” Pulse & Legume switch…Decrease your Sodium Intake
|Instead of ||Use this
|Sodium rich canned beans ||Any freshly cooked pulse
|Canned baked beans ||Sprouts
Having 2 to 3 servings of this group is sufficient to fulfil your daily needs for protein.
One serving of pulse or legume is:
|¼ cup of whole pulses ||(35 to 40 gm)
|½ cup of cooked whole pulses ||(70 to 80 gm)
|½ cup sprouts ||(60 to 80 gm)
|¼ cup of raw dal || (30 to 40 gm)
| ½ cup cooked dal || (70 to 80 gm)
| ½ cup of flours || (40 to 60 gm)
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Legumes Foods For A Healthy Heart
Protein from black beans as well antioxidants, vitamin A from tomatoes and vitamin C from capsicum, all together work towards maintaining the cells and the lining of the arteries in good health.
Chilas are yummy pancakes that can be made with varied flours, grains or dals with tasty additions, and can be had as a snack or as a satiating meal.
Here, we have made super tasty Sprouted Moong and Methi Chilas. This is a real no-fuss recipe that can be made any time – it does not require any soaking or fermentation as it is made with sprouts.
The combination of sprouts with fenugreek leaves makes this a desirable addition to your daily menu, as it is rich in essential nutrients like protein, iron and fibre.
Easy to make but very tasty, this recipe will ensure that kids as well as adults who do not like sprouts will surely have their share without fussing!
Also do try other heart friendly snacks like Healthy Moong Chaat
or Sun-dried Tomato, Paneer and Basil Spread On Toast
Thanks to Mediterranean cuisine for giving us this exciting dip! Chickpea is one of the most versatile beans that abounds in all major nutrients like vitamins A and C, iron, calcium as well as fibre.
Hummus makes good use of this useful bean, by making it into a chutney-like form that can be used as a spread for breads or as a dip for finger foods.
Garlicky Hummus is a healthier version of the traditional Hummus
, which makes use of loads of olive oil. In this Diabetic
friendly version, we have drizzled just half a teaspoon of olive oil as part of the garnish, along with herbs and spice powders for a peppy flavour.
We also suggest serving it with fibre-rich cucumber and carrot sticks rather than pita bread.
Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tava to enjoy the perfect texture. Being cooked with minimal oil, these tikkis are light but still sumptuous enough to keep you going till the next meal.
The unique taste of suva, fortified by moong dal and spiced with green chillies makes this subzi a must-try.
Suva and tomatoes are rich in vitamin A
, while moong dal provides the necessary protein
The order of adding ingredients is very important to ensure that all of them are properly cooked without losing their texture and colour, or becoming mushy.
Relish steaming hot Moong Dal and Suva Subzi with hot phulkas
Sprouting is a wonderful way to enhance the nutritional benefits of beans like moong, and it also adds to the flavour with a mild sweetness and pleasurable crunch. Here we show you how to make perfect Sprouted and Boiled Moong. This is not only a convenient way but also a healthy method, because we cook it in just the required amount of water, to avoid nutrient loss. You can add the sprouted moong to a salad, or toss it with some salt and chilli powder to enjoy it as a snack. You can also cook it further and use it to make healthy recipes like subzis and parathas.
A spicy rice delicacy, which makes a perfect main course on days when you find yourself a bit too busy to cook anything elaborate.
All you have to do is temper the brown rice and sprouts with just a spoonful of oil, and let them pressure cook together while you complete other chores.
The whole spices give this Spicy Sprouts Pulao a fantastic aroma and flavour, which makes it unnecessary to prepare an elaborate accompaniment.
Just a cup of chilled, low-fat raita is enough to round off this tasty one-pot meal. Moreover, sprouts are easier to digest and give you abundant calcium, iron and fibre, making this a really wholesome meal too.
This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this dal is made without any oil and yet tastes the same.
Moong Dal is a storehouse of nutrients like protein, iron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients.
Check out out collection of Zero Oil Recipes
and enjoy guilt-free meals.
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidants, Vitamin A too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!
Like Sambhar is to Tamil Nadu, Amti is to Maharashtra. Amti is a flavourful dal preparation that is frequently prepared in Maharashtrian households. It is a versatile dish with many variants, and this particular one is a Sprouted Kala Chana Amti. It is rich in fibre and protein due to the use of kala chana, which is sprouted to ease digestion and improve the nutritional profile. When cooked with a masala paste of onions and dry spices, the Amti becomes quite irresistible, making it a perfect choice for weight watchers who like to enjoy tasty and spicy food.
The Three Bean Salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which help to keep cholesterol under check.
The addition of lemon juice provides vitamin C to protect the arteries against harmful oxidative damage, as well as to improve the absorption of iron from the beans. Iron is essential to maintain normal blood flow to the heart and in turn to all parts of the body. In short, this lip-smacking Three Bean Salad is a zesty path to good health!
Ever thought of using cauliflower greens to make a mouth-watering snack? Well, here is a unique recipe that uses yellow moong dal and cauliflower greens to make sumptuous appe. Cauliflower greens are a rich source of iron, which helps you stay energetic all day long. Although very easy to make, the Moong Dal and Cauliflower Greens Appe requires a little pre-planning of soaking the dal. Make the appe just before serving, as they stiffen over time.
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