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Khandvi rolls are a traditional Gujarati snack prepared using besan (gram flour) and buttermilk, cooked and rolled into soft layers. They are a good source of plant-based protein and provide moderate energy without being heavy on the stomach. Besan supplies fiber, iron, and B-complex vitamins, supporting digestion and metabolism. The steaming method makes khandvi low in fat and easy to digest. Tempering with mustard seeds and sesame adds healthy fats and antioxidants. Khandvi rolls are ideal as a light snack or appetizer, suitable for weight management and heart-friendly diets.

khandvi-rolls

Khandvi Rolls

This Spinach Moong Dal Soup (Palak Moong Dal Shorba) is a powerhouse of plant-based nutrition, combining easily digestible yellow lentils with iron-rich fresh spinach. The "Indian way" of preparation ensures that the vitamins are preserved while the spices like ginger and cumin enhance the bioavailability of nutrients. It is exceptionally high in Folate, Vitamin A, and Fiber, making it an ideal meal for glowing skin, improved digestion, and steady energy levels. This creamy, vibrant green soup is the ultimate comfort food for those seeking a light yet strengthening vegetarian meal.

spinach-moong-dal-soup

Spinach Moong Dal Soup

​<span style="color: rgb(0, 29, 53); font-family: &quot;Google Sans&quot;, Roboto, Arial, sans-serif; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: left; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: rgb(255, 255, 255); text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial; display: inline !important; float: none;">A dosa is a thin, pancake-like food from South India, made from a fermented batter of rice and lentils. It is a popular breakfast dish and is known for its crispy texture and slightly tangy flavor.&nbsp;Dosas are typically served hot with a variety of side dishes, known as accompaniments. These can include a lentil and vegetable stew called sambar, and a paste or dip called chutney, which is often made from coconut. For a popular dish called Masala Dosa, the crepe is wrapped around a savory potato and onion curry.

dosa

Dosa

This Black Bean Soup is a fiber-rich, plant-based powerhouse that provides incredible satiety and heart-health benefits. In this Indian adaptation, the "earthy" flavor of black beans is enhanced with a warm tadka (tempering) of cumin, garlic, and green chilies, creating a deeper flavor profile than the standard version. Black beans are exceptional sources of anthocyanins (antioxidants found in dark skins) and resistant starch, which helps regulate blood sugar. It is a thick, creamy, and comforting "one-pot" meal that acts as a perfect vegetarian substitute for a meat-based stew.

black-bean-soup

Black Bean Soup

Rajma is a beloved North Indian comfort dish consisting of red kidney beans slow-cooked in a thick, flavorful gravy of onions, tomatoes, ginger, and garlic. It is typically seasoned with a robust blend of whole spices like cumin and cinnamon, along with ground turmeric, coriander, and garam masala. While nutritionally dense—offering high levels of plant-based protein, fiber, and potassium—its high starch content makes it a challenge for low-carb or grain/legume-free lifestyles.

rajma-curry

Rajma Curry

Vegetable Besan Chilla is a nutritious, savory Indian pancake made from a smooth batter of gram flour (besan) mixed with water and aromatic spices. Finely chopped vegetables like onions, tomatoes, capsicum, and fresh coriander are folded into the mix, adding a delightful crunch and vibrant color to every bite. These golden-brown crepes are quickly pan-fried with minimal oil, making them a popular protein-rich breakfast or a light, wholesome snack. Often referred to as a "vegetarian omelet," it is best enjoyed hot with a side of tangy mint chutney or classic tomato ketchup.

vegetable-chilla-besan

Vegetable Chilla (Besan)

Chana rich in vitamins b ,iron ,protien ,zinc. Also known as high protein , high fibre snack made from roasted chickpea (bengal gram ) /chana ,known for its crunchy texture and health benefits like supporting weight management and heart health. It can be prepared at home very easily .

roasted-chana

Roasted Chana

Dal palak is a nutritious Indian dish prepared by combining lentils (dal) with spinach (palak) and mild spices.It is a good source of plant-based protein, which helps in muscle repair and overall body growth.Spinach adds iron, folate, calcium, and antioxidants, supporting blood health and immunity.The dish is rich in dietary fiber, which improves digestion and helps maintain gut health.Dal palak is low in fat and supports heart health and weight management.It is ideal for daily meals, vegetarians, and all age groups, especially when paired with chapati or rice.

dal-palak

Dal Palak

<h3>Sambar is a traditional South Indian lentil-based curry prepared with toor dal, mixed vegetables, and spices.It is a good source of plant-based protein and complex carbohydrates, supporting energy and muscle health.The vegetables provide dietary fiber, vitamins, and minerals, which aid digestion and immunity.Spices like tamarind and sambar powder contribute antioxidants and digestive benefits.Sambar is naturally low in fat and rich in nutrients, making it heart-friendly.It is ideal for daily meals, commonly paired with idli, dosa, rice, or chapati for a balanced diet. ​ </h3>

sambar

Sambar

Moong Dal Idli is a healthy, protein-rich variation of the traditional rice and urad dal idli. It uses yellow split moong dal (mung bean) as the main ingredient, making it lighter, gluten-free, and often quicker to prepare as it doesn't require fermentation.​

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Moong Dal Idli

The Roasted Masala Peanut is a protein-rich, crunchy Indian snack that is a healthier alternative to deep-fried versions. Roasting helps retain the nutritional benefits of peanuts, which are high in healthy fats (monounsaturated) and protein.

roasted-masala-peanuts

Roasted Masala Peanuts

This Fresh Green Pea Puree is a vibrant, velvety dish that offers a surprising amount of plant-based protein and essential phytonutrients. It is naturally sweet and incredibly rich in Vitamin K and Manganese, which are vital for bone health and efficient metabolic function. Known for its high fiber content, this puree supports healthy digestion and provides a steady release of energy without the need for added fats or sugars. Its bright green hue and smooth texture make it an elegant side dish or a nourishing, easily digestible meal for those seeking a light nutrient boost.

legumes-and-legume-products Recipes for Kids

Khandvi Rolls

Spinach Moong Dal Soup

Dosa

Black Bean Soup

Rajma Curry

Vegetable Chilla (Besan)

Roasted Chana

Dal Palak

Sambar

Moong Dal Idli

Roasted Masala Peanuts

Pea Puree for Babies

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