Category Archives: Low Glycemic Recipes

How to use Chickpea Flour in your Recipes

Chickpea flour Besan

Chickpea flour is made from dried garbanzo beans. It is also known as gram flour and popular as Besan. This magic flour is a staple in Indian, Bangladesh and Pakistani cuisine. It is readily available in Indian stores. Now it’s gaining popularity in the western world as well.

Chickpea flour is a very versatile ingredient, always happy to lend a hand any time you ask. But its flexibility isn’t the only perk: it’s also packed with protein. This is good news for vegetarians, as diets without meat can easily be without adequate protein too.

Protein is one of the essential building blocks of body tissue – it provides both nutrients and fuel. In short, it’s something that’s vital to survival. But chickpea flour’s high percentage of protein isn’t the sole reason this dish is marked by wellness: it’s very low on the glycemic index as well.

Chickpea flour can be used for a variety of dishes. In desserts and snacks, it can be used as a thickening agent. In can also be used to add flavor and filler to vegetable recipes: it adds a nutty taste.

You can: whisk it into a  batter, toast it inside a dry skillet, add it to veggie burgers, or make things like pancakes. You can also create your own uses!

Get a taste of this link for more information.

If you’re looking for ways to use it in traditional Boondi, try here.

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Sweet Boondi

If you’ve got a hankering for onion pakora, go here.

If you’re in the mood for Gujarati kadhi soup, mosey on over here.

If you’re craving Khandvi-Dahivadi, you’ll learn the technical recipe here.

Recently a French chef discovered chickpea juice whipped into foam called aqua faba. It is used in desserts instead of eggs (and it provides similar protein). This is the missing link in Vegan food.

Chickpea flour has many talents – there’s little it can’t do. So add it to your delicious dishes (and get some protein too!).

 

 

Spiced Up Green Beans

Green Beans
Green Beans are an everyday staple in my household. We cook it almost once a week.  Green beans are also called Fansi Nu Shaak.

Cooking Difficulty Level:  Easy
Cooking Time: 20-25 Minutes
Recipe Type: Vegan

Ingredients:

2 Pounds Fresh Green Beans
2 Tablespoons Oil
1/2 Small Chopped Onion (optional)
1/4 Teaspoon Red Chili Powder
1/4 Teaspoon Turmeric
2 Teaspoons Coriander & Cumin Powder
1 Teaspoon Ajwain
Pinch Asafoetida
Fresh Grated Coconut to garnish
Chopped Cilantro to garnish
Salt to taste
Washed & Cut Green Beans

How to prepare:

  1. Wash, trim, and chop green beans into small pieces.
  2. Heat oil in a medium sauce pan with a lid.
  3. Add Ajwain, Asafoetida, and Green Beans.
  4. Add Salt, Turmeric, Coriander, and Cumin Powder.
  5. Stir well and cover.
  6. Reduce heat to low, mix well, and cook for 10 minutes until done.
  7. Garnish with Cilantro and Chopped Onion.
  8. Slivered Almonds and Shaved Coconut Flakes can also be used as garnish.
  9. An easy variation of this recipe would be to add small cut potatoes, chopped onions, or peas.
  10. It is ideal with Roti,  Rice and any kind of Dals.

Ridge Gourd (Loofah!) Chutney

 

Ridge Gourd Chutney
No meal with complete without chutney. It is a must-have condiment that is tantalizing to the taste buds and also packed with antioxidants and vitamins. Chutney tastes very good with meals or you can use it as a sandwich spread. Foodies will enjoy making this recipe as a novel addition for many dishes.
The Ridge Gourd is also known as a “loofah”–yes, the same loofah you use in the shower! When they aren’t all dried out, they’re similar to cucumbers, but more fibrous.
Peel of Ridge Gourd
Ridge Gourd Chutney

 

Ingredients:
3 Peels Ridge Gourds (fresh ones are always better)
1 Small Piece Ginger
1 Small Green Chili
2 TBsp Peanuts
1 Tsp Cumin Seeds
1 Tsp Lemon Juice
Salt to taste
Sugar to taste (optional)
How to Prepare:
  1. Wash the peel of the Ridge Gourds thoroughly.
  2. Combine all of the ingredients and blend the mixture well in a blender.
  3. Enjoy!

Healthy Vegan Puda/Pancakes

Healthy Vegan Pancake

Healthy Vegan Pancake

Vegan Vegetable Pancake

This recipe is a quick fix for my lunch and daily portion of protein.

Recently  I joined a LEAF program  in our community. I was very impressed with volunteers and their effort to help other people  to live healthy lifestyle by watching their food habits. They highly recommend vegan recipes.

Hence I was motivated to come up with my  vegan version of Beans- dals pancake which are fulfilling, refreshing, and tasty.

Ingredients:

  • 1/2 cup rice
  • 1/2 cup moong dal
  • 1/2 cup lentils
  • 1/2 cup channa dal or besan
  • 1/2 cup matepa split beans
  • 1 small onion
  • 1 small tomato
  • 2 cloves garlic
  • 1 small ginger
  • 1 small chili pepper
  • 1 cup frozen spinach/kale
  • 1 tsp salt
  • 1/4 tsp turmeric
  • 3 tbsp oil (to make crispy)

How to make vegetable pancake

1. Generously wash the rice, moomg dal, lentils, channa dal, and matepa split beans. Check for  stones in dals. Soak almost 4 hours in warm water in a deep bowl.

2. Grind  coarse all the soaked dals and spinach, onion,  chili pepper, garlic, ginger and tomatoes. Add salt, turmeric. Set aside. The consistency of the batter should be like pancake batter.

vegetable pancake batter

3. Drizzle a teaspoon of the oil into a medium size nonstick skillet heat over a medium heat. Halfway through (almost after 45 seconds), pour in a ladleful of batter and quickly spread it evenly so it is

about 6 inches in diameter. Caution should be taken not to overheat skillet.

puda on skillet

4. Let the pancake cook for 2-3 minutes till it turns opaque and loses its glossy looks. Turn the pancake over and cook the second side till it turns into golden brown color (usually about a minute).

5. Repeat steps 3-4 to make more pancakes. Serve warm with sweet and spicy sauces. Puda tastes great with cilantro and tamarin chutney.

Tips:

  •  Most popular variation is besan (chickpea flour) puda with onion, tomatoes, and chilis. Just whisk flour, add seasoning and spices and batter is ready.
  • Times to time for variation I add shredded cabbage ,carrots, zucchini or any other vegetable that you like.
  • Bob’s Red Mill makes a chickpea flour that is readily available in supermarkets, which saves hassle of soaking dals.
  • If you do not use all the batter, you can refrigerate it up to three days.
  • If you have made all the pancakes, you can reheat  them in the microwave, wrapped in slightly damp paper towels, for 30 seconds.

 

Cabbage/Carrot Puda

Cabbage/Carrot Puda

Chickpea Flour Puda

Chickpea Flour Puda

 

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How To Make Lemon Pickle

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One of the most popular achars (pickles) is a lemon pickle.

I have seen my mom make various achars/pickles and enjoyed them when I was young. Recently I learned that lemons are highly alkaline and good for digestion. So my taste buds prompted me to try this tantalizing recipe for myself. The traditional flavor is back in a new form!

To make it healthier, I’ve reduced the salt, sugar, and oil . I am sure you will love it too.

Ingredients:

  • 5 lemon cut into cubes
  • 5 lemon squeezed into juice
  • 1 tsp chilli powder
  • 1 tsp cumin & fenugreek seeds (roasted and crushed)
  • 1 tsp sugar (or more to taste)
  • 2 tsp salt
  • 1 tsp turmeric

For Tampering:

  • 2 tbsp oil
  • 1 tsp ginger paste
  • 1 tsp garlic paste
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • Pinch of astofedia

How to make:

1. Cut the lemons into cubes. Set aside.Cut Lemons

 

2. Store lemon cubes. Add salt and turmeric. Shake it properly  so it is coated with salt evenly.

store in a jar

store in a jar

 

 

3. Store and stir evenly so lemon pieces starts to get soften and tender to touch. Repeat this step for fifteen days.

4. Take lemon pieces out in a bowl , add spices, add sugar, and temper with oil. Mix them properly and store in a clean air tight container.

Lemon pickle is ready to serve with your meals. Great news about lemon pickle is that as it ages it is more tasty. Enjoy!

Lemon pickle/achar

Lemon pickle/achar

How To Make Smoky Split Chickpea/Chana Dal

Chana dal is also known as bengal gram dal. Dals are the staples in Indian meals. It is very inexpensive and easy to cook once you get the hands on.

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Split chick pea dal

Dals is a easy way of infusing proteins, fiber and body building nutrients in vegetarian/vegan diets.

Cooking time 40 minutes   Easy Vegan  Gluten Free  Serves 6

Ingredients:

  • 1 cup split chickpea/chana dal
  • 1 medium tomato
  • 1 tsp salt
  • 1/4 tsp ground turmeric
  • 2 pc dried red chilies/cayenne
  • 1 tbsp coriander seeds
  • 1 tbsp cumin seeds
  • 1 tbsp oil/ghee optional
  • 2 tbsp finely chopped cilantro
  •  How to prepare:

1. Place the split chickpea in medium size sauce pan. Wash them thoroughly  3 or 4 times till water runs clear.  Add 4 cup water to the pan and let it boil over medium high heat. Scoop out and discard any foam as the peas come to a boil.

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Discard foam on top

2. Let the dal cook for 20 minutes  till it is tender to touch. Add salt.

3. Heat a skillet over a medium high heat. Add oil to the skillet. Add red chilies, coriander and cumin. Toast the spices shaking the skillet every few seconds, until the chilies are blacken and smell smoky hot and the seeds turn reddish brown and smell incredibly aromatic for 1 to 2 minutes.

 

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Roast spices

4. Transfer the spice mixture to a blender add tomato. Make it a puree to a smooth brown paste

IMG_447889780

5. Add the tomato and spice mixture to the cooked peas. Increase the heat to medium high heat and let dal boil vigorously uncovered, stirring occasionally until the smoky flavors mingle and sauce thickens . It can take up to 10 minutes or more.

6. Garnish with chopped cilantro. Serve with roti or rice it equally taste good.

Split chick peas can be cooked in different ways. Some of the varieties include split chick pea with coconut chutney , Healthy vegan puda/pancakes , Khandvi dahiwadi chick pea flour rolls to name a few.

Tips:

The yellow split peas that are available here is different from the ones in India. The ones in India are from a variety of garbanzo beans that have a dark brown skin. When a skin is removed and the grain split in half is called split chickpea chana dal.

I usually try to soak before cooking at least for an hour or two. So it speeds up the process while cooking.

It is Yummm and honestly healthy!

Enjoy!

How To Make Split Mung Dal Spicy – Tadka Dal

Indian legumes/lentils are best source of plant protein for vegans/vegetarians.  This staple dish from India is easy to make with little planning.

It is not only satisfying but heart healthy and very low in glycemic index. I am sure you will enjoy this recipe as I do.

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Split Mung dal Tadka

Ingredients:

  • 1 cup split mung Dal
  • 3 cup water
  • 1/2 tsp cumin seeds
  • 1 tbsp coriander-cumin powder
  • 1/2 tsp turmeric
  • 1/4 tsp hing asafetida
  • 2 tbsp  canola oil or ghee/unsalted butter
  • 1 medium tomato chopped finely
  • 1 medium onion chopped
  • 3 cloves garlic
  • 1 chili seeded /diced
  • 1 tsp salt to taste
  • 1/2 tsp lemon juice
  • 1 small piece of ginger crushed/chopped
  • Few curry leaves optional
  • Few red whole chili
  • 1 tsp cumin
  • chopped cilantro to garnish

How to prepare:

1. Wash Dal thoroughly three or four times till the water, upon rinsing the dal remains clear. Soak the Dal for an hour.
2. Add water to the Dal and bring to a boil over high heat. Lower the heat and let it cook
for 10-15 minutes.
3. In a separate pan heat the oil over medium high heat. Add cumin seeds, add onion and garlic,tomatoes and all the spices.
4. Saute it for couple of  minutes s. Add salt and lemon juice. Let it cook for another 4-5 minutes until the flavors mingle and sauce thickens.
Garnish it with cilantro. Enjoy dal over the a bed of steamed rice. Dals can be great as a soup with a wedges of  flat bread.

Tips:

Dal is sometimes made with whole beans or lentils, or dried peas  popularly known as legumes.  The texture  of dal can be adjusted to your preference, and made quite thin and soupy or very thick like almost pate’  spread.

Basic spices makes any lentil and legumes taste it very good. It provides nutrition quick fix , easy to make and
plus it provides complex carbohydrates. Enjoy! Feel free to let me know How Your dal turnout!

Silken Tofu pudding

 

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Silken Tofu Pudding

I love my Indian rice pudding which is made with cow’s milk. I was in impression that pudding without the cow’s milk will be no pudding at all.

To my surprise  when my friend Debbie served  me with silken tofu pudding I could not believe that it is vegan pudding! It is extremely simple to make.

Prep time :10 minutes        Serves :3      Very easy     Vegan    Gluten Free

Ingredients:

  • 1 Block firm or extra firm silken tofu
  • 1/4 cup lemon juice
  • 1/2 cup sugar /Agave nectar/maple syrup
  • 1/8 tsp of turmeric for color
  • 1/2 cup mixed berries

How to prepare:

1. Drain the water from tofu.

2. Blend in food processor silken tofu, lemon juice, sugar and turmeric till smooth. Serve in individual dishes and chill in refrigerator for two hours.

3. Garnish with berries.

Is this real ? Velvety smooth taste of pudding? Try it and Let me know in your comments!

Split Chick Pea With Coconut Chutney

Split Chick pea with coconut chutney

Originally this recipe is from south India. This chutney is popular with dosa, idli and mendu vada and many more dishes. In South India  where coconut is very easily available and very refreshing to taste.

I am huge fan of this special chutney because it incorporates fiber, nutrition and protein. It has all the key ingredients to make this perfect healthy recipe!

 Prep time : 15 minutes       Serves :4         Very easy    Vegan,  Gluten free

Ingredients:

1/2 cup channa dal or ready roasted channa dal /Dalia
1 cup grated coconut
1 teaspoon salt
1 fresh piece ginger
1 fresh chili
1 teaspoon fresh lemon juice
1 small bunch cilantro leaves
1 teaspoon cumin seeds

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split chickpea/coconut chutney

  • For tempering;
  • 1/2 tsp. udad dal
  • 1/2 mustard seeds
  • 1 tsp. oil for garnish
  • Red whole chili optional
  • Few curry leaves

How to make:

1.Roast dal over medium heat for about 4 minutes till golden brown. Add 2 cup water. Soak for 2 hours.

IMG_433961938 (3)

Roasting channa dal

2. Mix the entire ingredient in a blender. Add water if needed. Blend it for 3 to 4 minutes. Transfer into a bowl.

 For Tempering:

  1.  Heat the oil in a small pan. Add mustard seeds and urad dal in hot oil. It will start to pop up. Add chili and curry leaves.(optional)
  2. Garnish the mixture with hot oil.
  3. Enjoy with your dosa and Idli!
  4. How do you like the taste? Let me know in your comments!

Sugar Free Date Rolls

 

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Date Bars

Yummy Sugar Free Date Rolls

It is always a challenge to eat well-balanced snacks all the time.  This snack provides a great way to incorporate fiber high in protein and it is sugar-free.

Variations can be numerous and good thing about this recipe that you can never go wrong!

Ingredients: 

  • 1 cup pitted dates
  • 1 cup mixed nut finely chopped unsalted
  • 1 cup shredded unsweetened coconut

How to prepare:

1. Place dates in a heavy-duty pan on a medium heat let dates melt.  Dates will turn like soft paste. OR this step can be done in food processor.

2. Chop nuts finely in food processor. Add dates and coconut flakes.

3. For variations chocolate chips, cranberries, raisins, peanut butter can be added according to your choice. Almond and cashew butter is also a good choice!

4. Transfer the mixture to a large bowl.  Take teaspoon dough into hands and roll them into balls or logs.  Roll them into flaky coconuts.  Store in an airtight container in the refrigerator.

 

Enjoy as treat guilt free or as dessert!  This can be done in advance and it stays fresh for upto two weeks in airtight container.

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coconut flakes on date roll