Dal, chana, rajma etc are staples for most of us. They are easily accessible and versatile to the core. From pakodas to parathas, we sneak in some pulses in almost every dish we eat on a daily basis. You can use them to prepare appetiser, main course and even dessert (dal halwa) to satiate any type of cravings. And what adds on to its popularity is its rich nutrient-profile. They are a storehouse of protein, fibre, amino acids etc and are often considered super food. Moreover, daily consumption of lentils and legumes help promote weight loss, manage diabetes and nourish you from within, strengthening your immune system.
While you find an extensive range of dal, rajma, chana recipes in an Indian meal, not every dish provides you the nutrients to the fullest. This brings a question, what's the best way to eat these pulses?
In one of her recent Instagram posts, celeb nutritionist Rujuta Diwekar shared a video explaining 3 simple ways to include pulses in our diet to make the most of its benefits.
3 Rules Of Eating Pulses, As Per Rujuta Diwekar:
1. Soaking and sprouting them before cooking:
Pulses are rich source of protein, vitamins and minerals, but it's not quite easy to assimilate the amino acids from them. They naturally contain what is called as anti-nutrients, molecules that come in the way of nutrient assimilation. Hence, soaking and sprouting pulses helps reduce the anti-nutrients and allow for optimum enzyme action to break them down.
2. Mixing them with millets and grains:
This process helps improving their essential to non-essential amino acid ratio. The ratio is 1:3 when you use it with rice and 1:2 when you use it with a mixture of millets and grains. Mixing pulses with millets and grains prevents premature ageing, strengthens bone mass and builds immunity.
3. Having a wide variety of pulses and having them in different forms:
This optimizes all essential nutrients in pulses. A wide variety of pulses (atleast 5 different types in a week) when eaten in different ways (as dal, papad, pickle, idli, dosa, laddoo, halwa, etc.) ensures that we get the diet diversity needed for healthy gut bacteria.
Considering the above factors, we say, include a good quantity of dals, rajma, chawli, chickpeas etc in your regular meal to enjoy a well-balanced diet. And let us know your favourite dal/rajma recipe of all time.
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About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.