Spice up your diet with low-fat beans and lentils & vegetables
In India around 40% of people follow a vegetarian diet compared to only 6% of people in the UK. The people that follow the vegetarian diet in India enjoy a diet based on based on rice, pulses, vegetables and bread. Even those who eat meat and fish tend to eat a lot of vegetarian dishes.
Most Indian dishes are well known for their mix of aromatic, hot herbs and spices. It has been proven that spicy food has great benefits for the digestive system as well as for people watching their weight. For instance chillies will increase the bodies’ metabolic rate which will help burn body fat.
Pulses and chickpeas are naturally low in fat and high in protein which is good news as it helps you feel fuller for longer. The main thing to avoid in Indian meals is ghee or clarified butt as these are very high in fat. Coconut also has a high fat content.
Ayurvedic tradition suggests that eating food that mixes the six basic tastes: sweet, sour, salty, bitter, pungent and astringent will help to keep your body satisfied. However this could well be a culinary challenge, but one that is sure to make for a taste sensation!
However there is no need to deny yourself ‘‘treats’’ at this time of year, but if you are mindful of what you eat and practice moderation, can be successful in your weight management goals. Just make sure you know that you are sticking with your healthy habits.
Recipe idea for Indian Vegetable Curry
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It might be hard believe a generous portion of this curry is low in fat and calories. It has a warm, rich flavour and is very filling. Each serving provides over 2 portions of your 5-a-day fruit and veg.
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Nutrition Information Per Serving
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220 calories
4.6g fat
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7.9g protein
37.4g carb
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9.3g fibre
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Ingredients
- 1 Tbsp Oil
- 2 Cloves Garlic, crushed
- 1 Med Onion, finely chopped
- 3 Stalks Celery, sliced
- 1 small Apple, peeled cored and diced
- 1tsp Chilli Powder
- 1tsp Ground Ginger
- 1tsp Turmeric Powder
- 100g Green Beans, sliced
- 200g Cauliflower, broken into small florets
- 100g Carrots, sliced
- 100g Potatoes, diced
- 1tsp Tomato Puree
- 20g Sultanas
Method
- Heat the oil in a large pan and stir fry garlic, onion, celery and apple for 5 minutes. Add chilli, ginger and turmeric and continue to stir fry gently for a further minute.
- Add the green beans, cauliflower, carrots and potatoes plus 300ml water. Stir in tomato puree, sultanas and a pinch of salt. Bring to the boil, reduce heat, cover and simmer for 35 – 40 minutes.
- Enjoy the aroma until ready to serve!