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Nowadays, to stay healthy, people are paying more attention to including things rich in protein and fiber in their diet. In such a situation, black gram is considered an excellent option. Protein, fiber, iron, calcium, magnesium, potassium and many essential vitamins and minerals are found in it. This is the reason why it is considered an important part of a balanced diet. Black gram can be a good source of protein especially for vegetarian people.
Consuming black gram in regular and balanced quantities can help in nourishing the muscles, maintaining a better digestive system and keeping the stomach full for a long time. The fiber present in it and protein Make it a good part of a healthy diet. The good thing is that many delicious and nutritious dishes can be easily prepared from black gram. Let us know which healthy dishes can be made from black gram, how it can be made more nutritious and what things should be kept in mind while consuming it.
Make these 5 healthy and protein rich dishes from black gram
Black Gram Chaat
Prepare delicious chaat by mixing onion, tomato, cucumber, green coriander, lemon juice and light chaat masala in boiled black gram. If you wish, you can also add pomegranate seeds. It is a light snack rich in protein and fiber, which can help keep you full for longer periods of time and improve digestion.
Black Gram Salad
Mix cucumber, tomato, carrot, capsicum and green leaves in boiled black gram. Add lemon juice and black pepper on top. This is a salad rich in vitamins, minerals, protein and fiber, which can become a good part of a balanced diet.
black gram curry
Boil black gram soaked overnight. Then cook in gravy of onion, tomato, ginger-garlic and light spices. It can be eaten with roti or brown rice. It is a food rich in protein and iron, which can help in providing essential nutrition to the body.
Black Gram Tikki
Mash boiled black gram lightly and add boiled potatoes, finely chopped vegetables and spices to it. Make small tikkis and fry them on pan in less oil. This healthy snack is a good source of protein and fiber, which provides both taste and nutrition.
Black Gram Pulao
Cook boiled black gram with brown rice, peas, carrots, beans and mild spices. This is a nutritious one-pot meal, which provides protein, fiber and many essential nutrients. It can be easily included in lunch or dinner.
What things can be mixed with black gram to make it more nutritious?
Vegetables like spinach, carrot, capsicum, tomato and cucumber can be mixed with black gram. It can also be eaten with brown rice, multigrain roti or oats.
Yogurt or cheese can be included to increase protein and calcium, while almonds, walnuts, sesame or flax seeds can also be included for healthy fats. Adding lemon juice enhances the taste and can also help in the absorption of iron.
What things should be kept in mind while eating black gram?
Before cooking black gram, soak it for 8 to 10 hours or overnight, so that it gets cooked easily and is also easy to digest. Always eat well cooked gram. Consume in small quantities in the beginning and drink enough water, as they contain more fiber.
Limit the quantity in case of gas or digestive problems. If you are following any particular disease or diet plan, it would be better to consult a doctor or dietician before regular consumption.
