Wednesday, March 16, 2016

Kulith Kosumbari ( Horse-gram salad); Diabetes Friendly Thursdays



It is that time of the month again when we bring to you very healthy, diabetic-friendly and weight-watcher friendly recipes. What's with the "weight-watcher" thing?? Well, studies have shown that obesity is the root cause for so many of the chronic health conditions, namely Type II diabetes, heart conditions and stroke. Obesity in-turn is the result of mainly poor eating habits and a sedentary lifestyle. Now, we can't give up eating! But we can definitely eat healthier and make lifestyle changes towards the same.

March is the month of start of Spring, cleansing of house and yards, discarding the old and welcoming the new. Lets begin the onset of spring with some healthy PROTEIN PACKED SALADS.





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When salads are mentioned, most people feel like they are deprived of food or have to eat only greens ( ghass-phuss) and therefore won't feel full. Those are myths. Salads can be made filling and may not necessarily contain greens. Some people, especially Indians have reservations about eating raw food, as in Ayurveda it is believed that raw food can put a strain on your gastrointestinal system. That too can be addressed by using only those vegetables that are usually not cooked , like cucumbers and tomatoes.




For diabetics, it is strongly suggested to reduce the amount of  carbohydrate in their diet, especially at night.  This leaves them feeling hungry. A protein-packed small meal is a perfect solution for this. Today, I am sharing with you Kulith Kosumbari. "Kulith", also known as Kulthi or Hurali is horse-gram and Kosumbari means salad in Indian language.  Kulith or Horse-gram is extremely nutritious and protein-packed. Apparently, this particular bean is fed to the horses to make them strong. You can read more in "footnotes" below. To multiply the nutritional benefits, I have sprouted the horse-gram. You do not need to. It is optional. If you do want to sprout it, just soak it in water for 4-5 hours. Then drain it completely. Cover the container with a moist cheese cloth or paper-towel and keep in a warm place for a day or two. You will see the sprouts.



The horse gram used in this recipe is fully cooked until al-dente. I have to proudly admit that this is one of my ingenious recipes.I hope you guys like it and can incorporate it into your everyday diet. It is also an "oil-free " salad, but you may temper mustard seeds and curry leaves and season it with it if you wish. It is flavorful and delicious even without  the addition of any oil. Hard to believe, right?  This salad is good the next day and can make for a delicious-filling lunch too.



Servings: 1


Ingredients:


Kulith ( horse gram) ( soaked for 4-5 hours or sprouted) : 3/4 cup
Water: 1/2 cup to cook the Kulith
Onion: 1/4 small, chopped
Spring onion: 1, chopped
Cucumber: 1/2 of small cucumber, chopped.
Grape/ cherry tomatoes: 3 nos, halved. ( Regular tomato could be used, 1/2 small tomato, chopped).
Bell pepper ( capsicum): 1/4th of small capsicum, chopped . ( I have used green and orange colors, you can use just one color).
Green apple: 1/4 of small apple, chopped.
Coriander leaves ( cilantro): 1 tbsp, chopped.
Green chilli: 1/2 small, chopped fine ( optional, can be adjusted as per individual spice level).
Black pepper powder: a pinch.
Lemon: 1/4 lemon juice
Salt: to taste

Method:


In a saucepan, bring 1/2 cup water to a boil. Add the soaked and drained Kulith and a pinch of salt. Cook until tender enough to eat comfortably ( around 10 minutes). Turn off the flame. Drain and let it cool down completely. You can also do this ahead of time and keep it in the fridge.

In a bowl, add the chopped onion, green onion, tomatoes, cucumber, apple, green chilli & coriander leaves.

To this, add the cooked and cooled kulith. Add in the lemon juice, salt and black pepper.  Mix well.

Can be refrigerated until ready to eat.

Serve in a bowl.



Enjoy. I am bringing this to Throwback Thursday # 30, Fiesta Friday#111 and Saucy Saturdays. Angies's co-hosts this week are Naina @ Spice in the City and Julianna @ Foodie On Board.



Cooking made easy:


You could be creative and add/ remove vegetables/ fruits to this salad based on what you have on hand. You could add grated carrot, radish,raw mango or  pomegranate seeds, to name a few. You could add roasted peanuts/ walnuts for additional crunch.

Like I said earlier, you could make a tadka ( tempering) of mustard seeds and curry leaves in 1/4 tsp coconut oil and add to the salad.

Footnotes (Tip for healthy living) :


Kulith ( horse gram ) is a great source of protein for vegetarians. Like I mentioned earlier, it was used to feed horses and hence the name.It is very nutrient-dense and is rich in calcium, phosphorous, iron and protein. It is purported to boost immunity, reduce flatulence and indigestion and promote weight loss. It has been found to be beneficial in both men and women's health , helping with low sperm count and menstrual disorders. Research has shown the beneficial effects of horse gram in diabetes. Regular consumption of these beans is purported to reduce blood glucose level.High fiber content prevents constipation. 

Sprouts are very nutrient-dense and therefore provide immense health benefits. They are low in calories, rich in dietary fiber, vitamins B, C and K. It also contributes to the daily dietary intake of iron. It is of course a good source of protein for vegetarians.

We all know that veggies are packed with chock-full of vitamins.

References:



Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.


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Food for thought:



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