A healthy, green veggie with a plethora of health benefits, which can be deliciously prepared at an ease!
We remember, how as kids, our mothers used to always tell us to not skip those beans in the meal. We have heard of the numerous health benefits of Indian beans contributing to health, wealth and happiness. Well, although we didn't like to eat those green beans, now we would love to embrace the nutritional values of this vegetable by knowing about all the health and nutritional benefits of Indian beans. Do you feel lethargic following that heavy dal-roti/rice meal? Or is your weight loss journey not helping? Indian beans have all the answers. In this article, we will look at the various health benefits of Indian beans and the numerous ways you can cook this vegetable to suit your palette.
Indian beans have a rich, nutritional profile. They are low in calories and high in nutrition. Let's explore the health benefits of Indian beans.
We are always recommended to include more and more colorful vegetables in our meals if we are aiming for weight loss. This is because colorful vegetables contain a plethora of fiber, vitamins, minerals and plant compounds. These elements help to keep the weight in check. Indian beans are almost 90% water, and it contains 4.5 grams of fiber per 100 grams of beans. These nutritional elements found in Indian beans aid in weight loss and reduce bad cholesterol level (LDL) in our bodies.
Vegetables and proteins? A rare combination, right? 100 grams of Indian beans contains 2.5 grams of protein. So, if we consume 200 grams of Indian beans, we will be enriched with 5 grams of protein. Protein is an essential element required for making hormones, healing wounds, and repairing cells.
It's high time we pay attention to our hearth health. One of the leading causes of deaths in India is heart attack. Our heart health is deteriorating due to our Lifestyle which is fueled by increased consumption of junk food, irregularities in sleeping schedule, lack of exercise and improper diet.
Indian beans are high in fiber content. Fiber is known to be beneficial for the heart as it contains cholesterol-lowering properties. Being low in calories, the consumption of Indian beans prevents obesity. The beneficial plant compounds found in this vegetable help with their antioxidant and anti-inflammatory properties, which protects the heart from cellular damage.
Do you know, 100 grams of Indian green beans contain nearly 15-20 mg of Vitamin C? This is about 25% of out daily recommended limit, which is 90 mg for men and 75 mg for women. Vitamin C is an essential nutrient which helps in bolstering immunity, skin health, organ health and iron absorption among many other advantages.
Indian green beans are also a good source of Vitamin A. 100 grams of Indian beans offer our bodies with around 35 mg of Vitamin A. Vitamin A plays a significant role in maintaining good eye health. It also strengthens our immunity, fosters growth, development, etc.
Indian green beans also contain other essential vitamins like Vitamin B, E and K.
Indian green beans are one of the easiest vegetables to cook. Make sure that you are not choosing any unhealthy means to cook this veggie! Don't cook them at high temperatures as it damages the essential nutrients found in this vegetable that are heat+sensitive. For instance, Vitamin C. Do not fry/deep fry Indian green beans at any cost. If your aim is weight loss, you should avoid the addition of fat while preparing bean recipes as much as possible. If you opt for blanching, sauteing, or steaming, try to keep it as quick as possible. If you pressure cook, give a whistle or two.
Tandoori Indian Green Beans
Grill or saute your Indian green beans to the point they are crisp-tender. You can use cherry tomatoes and a bit of vinegar for this recipe. Now, in a bowl, mix the beans with tandoori masala, yogurt, a pinch of red chili powder, and a squeeze of lemon juice. Your Tandoori Indian Green Beans are ready to be served!
Gently toss your Indian green beans in olive oil, cumin seeds (jeera), salt, and a pinch of turmeric. Not roast at 425 degrees Fahrenheit (218 degrees Celsius) for 15-20 minutes, or until the time it's tender-crisp. Before serving, sprinkle chopped fresh coriander. You can add more veggies to this recipe like potatoes, carrots, broccolis etc.
So, would you anymore say no to Indian beans? Not only can it be deliciously prepared, it will confer you with numerous health benefits aiding in weight loss, fostering heart health, digestive health and acts as a good source of protein. Besides, it's enriched with Vitamins A to B, C, K, E, potassium, phosphorus, calcium, zinc, folate, carotene, lutein or zeaxanthin. Cherish your Indian Beans to avail its maximum benefits.
