Cereals

Harshil Rajma

I am Harshil Rajma. Off-white in colour, I grow in and around Gangotri, Uttaranchal. I am rich in fibre that helps lower your cholesterol level. My high fiber content also prevents blood sugar level from rising too rapidly after meals. I am a good choice for individuals with diabetes. If you have me with whole grains such as rice, I will provide you fat-free good-quality protein. But that’s not all.
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Proteins 23 g
Total Calories 320
Dietary Fiber 15 g
Total Carbohydrates 60 g
Total Fat 1.1 g
Vitamin C 4.5 mg
Vitamin E 205 mcg
Vitamin K 6 mcg
Calcium 132 mg
Iron 7 mg
Magnesium 233 mg
Phosphorus 374 mg

Dishes
Rajma Curry, Salad, Kidney Bean Pulao, Kidney Bean Burger



Picture by : @mycookingcanvas


Red Rajma

My friends in Uttarakhand call me Chhemmi, but you know me as Red Rajma. In English, people call me Kidney Beans. But what’s in a name! I am as good as my brother, Harshil Rajma, and I am a world-famous celebrity.
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Nutrition (per 100 gms)
Proteins 23 g
Total Calories 320
Dietary Fiber 15 g
Total Carbohydrates 60 g
Total Fat 1.1 g
Vitamin C 4.5 mg
Vitamin E 205 mcg
Vitamin K 6 mcg
Calcium 132 mg
Iron 7 mg

Dishes
Rajma Curry, Salad, Kidney Bean Pulao, Kidney Bean Burger



Picture by : @teekhi_mircheee


Lal Bhat / Red Himalayan Rice

I am Lal Bhaat, also known as Lal Chawal or Red Rice. I have a nutty flavor along with higher nutritional value. I am a rich source of iron, zinc, potassium, sodium, manganese, minerals, dietary fiber, carbohydrates, protein, fiber content, vitamin B1, B6 and B2, iron and calcium. Because of higher nutritive value that I carry, I am advised for heart patients and diabetes.
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Nutrition (per 100 gms)
Calorie: 333.3
Total Fat 0 g
Sodium 0 g
Potassium 211.1mg
Carbohydrates 80g
Protein 6.7g
Calcium 44.4 mg

Dishes
Red Rice Kheer (pudding), Pulao, Lemon Red Rice



Picture by : @thedreampalate


Makka / Maize Flour

I am Makka/Makai, also known as maize or corn or you can recall your childhood days and remember me as Bhutta. I am very high in dietary fiber, so I reduce chances of irritable bowel syndrome and diarrhea. I also help preventing constipation, hemorrhoids as well as colon cancer.
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Nutrition (per 100 gms)
Calories 330
Dietary Fiber 10 g
Protein 7 g
Potassium 250 mg
Phosphorus 90 mg
Calcium 4 mg

Dishes
Makke Ki Roti, Cornmeal bread sticks, Gluten Free Maize Cookies, Corn Tarts


Safed Bhatt/ White Himalayan Soyabean

I am considered to be a wealth of nutrients. I am the richest source of non-animal protein and an absolute treat for vegetarians who want to be stronger and healthier. My quality is ensured by the place where I come from - the Himalayan villages of Uttarakhand.
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Nutrition (per 100 gms)
Calories 173
Protein 16.6 g
Carbs 9.9 g
Fiber 6 g
Fat 9 g

Dishes
Soy curd, tofu, salad, sprouts.



Picture by : @healthnut_india


Black Urad/ Black Gram

I am Urad Daal, or Black Gram. I am an essential energy booster because of my richness in Iron. I am also known to have anti-inflammatory properties, which enables me to be used in the inflammation of joints and muscle pain.
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Nutrition (per 100 gms)
Calories 347
Total Fat 1 g
Total Carbs 60 g
Dietary Fiber 20 g
Protein 24 g
Calcium 15%

Dishes
Urad Kachodi, Black Gram Dumplings, Dal Tadka – Dhaba Style, Dal Makhani, Urad Biryani


Gahat/ Kulthi/ Horse Gram

I am one of the lesser known beans but a ‘Wonder Legume’. I am consumed as a whole seed, as sprouts, or as whole meal. I am deficient in methionine, tryptophan and an excellent source of iron and molybdenum. I am sharp, bitter and hot in taste. I am beneficial for kidney and cough breathing ailments.
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Nutrition (per 100 gms)
Calories 321
Total Fat 0 g
Potassium 311 mg
Total Carbs 57 g
Dietary Fiber 5 g
Protein 22 g
Cholesterol 0 mg

Dishes
Dal Tadka, Sprouts, Porridge, Horsegram Dumplings