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:

http://www.ayurhelp.com/articles/horse-gram-health-benefits-weight-loss-diabetes-low-sperm-count#.Vune6pwrLIU

http://www.thehealthsite.com/diseases-conditions/health-benefits-of-horse-gram/

http://www.thehindu.com/sci-tech/health/diet-and-nutrition/raw-horse-gram-good-for-diabetics/article4651090.ece

https://www.organicfacts.net/health-benefits/seed-and-nut/sprouts.html

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.

Do Check out the other DFT contributors  and their links!

Shailja's Asian Tofu Salad

Apsara's Endamame Salad with Hemp-Cilantro Dressing

Swati's Grilled Chicken, Spinach and Quinoa Salad.

Sonal's Kosumbari-Raw Mung Salad

 Sarika's Thai Chicken Salad

Parvathy's Turkey and Apple Salad

Food for thought:

Without a struggle, there can be no progress. Frederick Douglass

Please do share your thoughts. Your opinion matters!

Cabbage-Carrot Kosumbari ( salad); Meatless Monday

Vegetables form the biggest portion of my plate for every single meal! You could say that I fill myself with veggies!Almost all of my meals have a salad included. Our traditional Indian salads are known as kosumbaris and are not only tasty but extremely healthy with minimal amount of fat in it. One of the regular kosumbaris that Amma ( mother) used to make was the carrot or cabbage Kosumbari. My mother cooks the healthiest meals!! She always drummed into us the importance of vegetables! Of course, she is a vegetarian! She would urge me to eat carrots because it is good for the eyes! I would protest/ resist, do everything I could so as to not eat it! But like they say: Mother knows best! Now I religiously make them an integral part of my meals in a quest to better my health!

Servings: 2

Ingredients:

Grated carrots: 1 cup ( about 2 medium sized carrots)
Shredded cabbage: 1 cup ( small piece of cabbage, chopped /shredded )
Green chilli: 1 small, finely chopped
Lemon juice: 1-2 tbsp ( 1/2 medium lemon)
Freshly grated coconut: 1 tbsp ( optional)
Salt to taste
Cilantro ( coriander leaves) : 1 tsp for garnishing.

For tempering :

Coconut oil: 1 tsp
Mustard seeds: 1/2 tsp
Curry leaves: 1 sprig
Hing ( asofoetida)powder: a pinch

Method:

In a bowl, mix together shredded cabbage, grated carrots, freshly grated coconut, chopped green chilli,lemon juice & salt.

Tempering:

Heat coconut oil in a small frying pan. Add the mustard seeds. Once they splutter, add curry leaves and hing. Turn off the flame immediately. Add it to the above bowl and mix well.

Garnish with cilantro( coriander leaves).

Serve as an accompaniment to any meal or enjoy it just like that!

Enjoy!

Cooking made easy:

This salad can be made with just shredded cabbage or grated carrots too. If using both, then the proportion of each one can be varied based on individual taste and preference. I have used equal amounts of cabbage and carrot.

Tip for healthy living:

My mother was right! Carrots are a great source of beta carotene! Beta carotene is converted into vitamin A in the liver which in turn is transformed into rhodopsin in the retina. Rhodopsin is essential for night vision! Hence, yes, carrots help improve vision! Beta carotene has  also proved important for preventing macular degeneration and senile cataracts.

Carrots are also purported to have anti-aging and anti-cancer properties. Vitamin A is also important for healthy, glowing skin.

Food for thought:

Friendship often ends in love; but love in friendship-never. Charles Caleb Colton

Cucumber Kosumbari (Cucumber-Moong bean lentil salad)

Kosumbari in Kannada/Konkani are basically salads. These are dishes whose ingredients are raw and are seasoned with lemon juice, green chillies & salt.Cucumber Kosumbari is a relatively common one and is  a nice combination of vegetable with a little protein  hidden in it in the form of moong- bean lentil. It is quick and easy to make, healthy and tasty to eat.

Servings: 2

Ingredients:

Cucumber: 1 medium, peeled and finely diced.
Moong Dal(Moong- bean lentil): 1 tbsp
Green chilli: 1 small, finely chopped
Lemon juice: from one small lemon
Salt: to taste
Cilantro: 1 tbsp, chopped
Freshly grated coconut: 1 tbsp for garnishing.

For tempering:

Coconut Oil:1 tsp
Mustard seeds: 1/4 tsp
Curry leaves: 2-3 leaves
Hing( asofoetida): a pinch

Method:

Soak the moong-bean lentil for 30 mins in water. Drain and keep aside.

In a bowl mix together the moong-dal lentil, chopped cucumber, green chillies, salt, cilantro, lemon juice and freshly grated coconut.

Heat coconut oil in a small pan. Add the mustard seeds. Once the mustard seeds splutter, switch off the flame, add the curry leaves and a pinch of hing( asofoetida). Add it to the bowl.

Keep it refrigerated until ready to be served.

Enjoy.

Cooking made easy:

For those of us who don't have access to fresh curry leaves, here is a nice method to store large quantities of curry leaves for longer times. Wash and clean the leaves thoroughly and dry them in a single layer only until they are wilted ( not completely dry and brittle). Now store them in ziplock bags or in airtight container. Lasts for months together. I get my stock from India and it lasts for more than one year. You could use it just the way we regularly use. It becomes fresh when put in curries. You cannot tell the difference whether fresh or dried ones were used!

Tip for healthy living:

Studies have found a positive co-relation between gum disease and heart health. People who have gum disease are more prone to heart problems. Hence maintaining good oral hygiene is essential. This could be achieved by regular brushing, flossing and the use of antibacterial oral rinses. This should ideally be done after every meal.

Food for thought:

In order to be irreplaceable one must always be different. Coco Chanel