One pot lentil pasta soup is a must try vegan meal. Pulses are a type of legume crop which include the dry seeds (lentils, chick peas, navy beans, cow peas, Lima beans, butter beans). They are one of the most sustainable crops, which also improves the soil fertility by fixing nitrogen.
Protein:
Pulses are excellent sources of protein. 1cup of boiled pulses give 50-75% of daily protein intake. Pulses do not provide all the EAA (essential amino acids). They are usually deficient in methionine. A good way to improve the protein quality of pulses is by combining them with cereals.
Dietary fiber:
1 cup of boiled pulses give at least 50% of your daily recommended intake of fiber. Pulses contain both soluble and insoluble fiber. Soluble fiber absorbs water and becomes like a gel. It is fermentable by the gut microbiome, thereby improving the gut health. soluble fiber also helps reduce blood cholesterol and blood glucose levels. Insoluble dietary fiber adds to the bulk of the diet and passes undigested through the stomach and intestine. It helps to prevent constipation and diverticula disease.
Several studies have established the importance of a fiber-rich diet in reducing the risk of cancer, especially colon cancer.
Nutritious pulse recipes:
Pulses are versatile ingredients that are used in different cuisines across the world.
Dosa - a traditional South Indian food, from fermented batter.
Falafel
Dal - consumed with roti or rice.
Baked beans
Chick pea patty with burger (vegan).
Check out some recipes here:
1. Sundal:
2. One pot lentil pasta soup
One-pot lentil pasta soup is a perfect dinner recipe, that gives you a good balance of carbs, proteins, vitamins and minerals plus resistant starch.
Ingredients:
Onion: 1/2 chopped
Garlic: 6 pods chopped
Tomato: 3 (blanched and pureed)
Lasagna pasta- 1/2 cup
Masoor dal (Red lentil) -1/2 cup
Spinach- 1 small bunch
Tomato ketchup- 1tbsp
Oregano
Salt
Serves: 3
Instructions:
Saute onion and garlic in oil or butter, till they become translucent.
Add a dash of tomato ketchup and the herbs. Give it a stir.
Add water, allow it to boil. add the lentils, and boil for 10 minutes.
Now add the pasta and boil until its cooked.
Add spinach a couple of minutes before the pasta is cooked.
Comments