Pulses: India’s very own weight loss food
Pulses like Bengal gram, black gram, cow pea, field beans, green gram, horse gram, khesri dal, lentil and red gram are largely consumed in India. Pulses are a good and cheap source of bulk food, which supply energy, proteins, minerals, and vitamins.
Pulses absorb plenty of water when they are cooked and form the bulk of food. This is the reason they are not easily digested. The digesting time of pulses varies from 3 to 4 hours depending on the individual, but they become easily digestible and more nutritive, if they are germinated.
This bulk makes you feel full longer and satiated, which is an ideal weight loss strategy.
Soak a handful of chick peas or green gram overnight and cook with simple spices to make delicious side dishes the following day.
Try these recipes for a low calorie, energetic diet:
1 cup – White chick Peas
1/4 cup – Grated/Shredded coconut
5 – Red chillies – Kaintha milagai
1 tsp – Mustard
1 tbsp – Black gram dal
Curry leaves, small quantity
Coriander leaves, small quantity
Asafoetida, a pinch
Salt to taste
Oil for frying
- Soak channa dal for 8 hours. Keep in pressure after adding a pinch of salt and water (Immerse level).
- Heat 1 table spoon of oil in a pan/kadai, splutter mustard seeds, black gram dal, curry leaves and finally add boiled channa dal.
- Add a pinch of asafoetida and mix them well. Now add grated/shredded coconut and garnish with coriander leaves.
1 cup Matki (Moth beans) sprouts
1 to 1-1/2 cups cooked basmati rice (or leftover rice)
1 tsp fennel seeds (or cumin)
1 onion, finely chopped
2-3 green chillies, thinly sliced (or as per taste)
1 inch ginger, peeled and grated (or chop it fine)
About 1 cup bell peppers, sliced
1/4 tsp turmeric powder
1 tsp cumin-coriander powder
2-3 cloves of garlic, minced (optional)
1 spring onion sliced
Salt to taste
A few cilantro leaves for garnish ( My oregano was thriving, hence used fresh oregano leaves)
- In 1 tsp of oil, saute the seeds.
- Once aromatic, add onion, spring onion whites, ginger, garlic, chilli and bell peppers with salt until soft.
- Then add the sprouts and saute them for a few minutes along with spices and some water (about 1/4 cup).
- Cover and cook – the steam will cook the sprouts.
- Add the cooked rice to the mix.
- Mix until well stirred.
- Garnish with herbs and spring onion greens.