Introducing 10 Delicious and Nutritious Vitamin B12-Rich Vegetarian Indian Foods You Should Try
Vitamin B12 is an essential nutrient that plays a vital role in our bodies’ overall functioning. It is responsible for the formation of blood cells, as well as for proper nerve function and brain health. Unfortunately, not many plant-based foods naturally contain this crucial vitamin. However, there are plenty of Indian vegetarian dishes packed with other essential nutrients that make them perfect meal choices. Let us dive into 10 delicious and nutritious B12-rich options you should try for a healthy and balanced diet.
Poha (Flattened Rice) with Peanuts
This traditional Maharashtrian breakfast is both satisfying and full of vitamin B12 thanks to its key ingredient, poha. Flattened rice or beaten rice flakes are loaded with iron, which helps your body absorb Vitamin B12 better. Pairing it with peanuts adds a boost of healthy fats and proteins, making this dish both nutritious and delicious.
Besan Cheela
Another popular breakfast staple in Indian households is Besan Cheela. Made from besan (chickpea flour), these pancakes are a great source of plant-based protein. Incorporating some nutritional yeast flakes, which are fortified with vitamin B12, can help increase the amount of this essential nutrient in your diet. Spice up your cheelas with herbs and veggies for an added nutritional boost.
Rajma Chawal (Kidney Beans with Rice)
Rajma Chawal, a traditional North Indian dish, is well-known for its rich taste and satisfying meal qualities. The kidney beans or rajma are high in protein and fiber, while the rice provides complex carbohydrates that aid digestion. To boost the nutritional value of this dish, opt for vitamin B12-fortified tofu crumbles or tempeh as a replacement for meat. This not only adds extra nutrients but also creates a delicious twist on the classic Rajma Chawal.
Masala Dosa
The South Indian staple, Masala Dosa, is made from fermented rice and lentil batter. This crispy, savory crepe-like dish provides carbohydrates that are low in sugar and calories while also offering a good source of protein thanks to the stuffing. Masala dosa can be filled with nutrient-dense ingredients like potatoes and spices, ensuring a wholesome meal packed with flavor. Add some fortified soya milk to boost your daily vitamin B12 intake.
Idli and Sambar
Idli is another South Indian favorite that combines fermented rice and black lentils to create a light, fluffy steamed cake. Served with spicy, tangy sambar (a thick vegetable stew), idli and sambar make a complete protein-packed meal. Adding soya chunks or tofu to the sambar can further enrich it with vitamin B12 and other essential nutrients.
Stuffed Paranthas
Stuffed paranthas are a popular North Indian dish that come in various versions, filled with delicious combinations of vegetables and spices. Some examples include aloo-matar (potato-peas), gobi (cauliflower), and paneer (cottage cheese). As a part of your diet, choose whole wheat flour for the dough and fortified soya milk to enrich the fillings for extra vitamin B12. This hearty meal will keep you full for longer with its combination of fiber, protein, and healthy fats.
Dal Makhani
Dal Makhani, a popular Punjabi dish, is made from black beans cooked in a rich gravy of butter and spices. This protein-packed meal provides slow-burning energy that keeps you feeling full for hours. To add vitamin B12 to this hearty dish, try incorporating fortified soya milk into the recipe or serving it with whole wheat chapatis.
Kadhi Pakoda
A popular Punjabi and Rajasthani snack, Kadhi Pakoda is a delectable combination of fermented besan batter fritters (pakodas) dipped in a tangy yogurt and spiced gram flour mixture (kadhi). This dish provides both carbohydrates and protein while being low in saturated fat. To enhance the nutritional value, try adding some fortified tofu cubes or tempeh for extra vitamin B12.
Kuttu Ki Dokha
Kuttu Ki Dokha is a traditional Rajasthani dish made from buckwheat flour. This gluten-free grain is rich in essential nutrients, including magnesium and vitamin B12. Kuttu ki dokha offers a satisfying crunchy texture, thanks to its unique fried batter. To further boost the nutritional content, serve with fortified soya milk or tempeh on the side.
Chole Bhature
Chole Bhature is a popular North Indian breakfast consisting of spicy chickpeas (chole) and deep-fried flatbreads (bhature). While traditionally made with fried bread, you can choose to make healthier whole wheat bhaturas or enjoy the dish alongside a whole grain option like quinoa. Replacing the traditional chole with a fortified soya version will add extra vitamin B12 to your meal without compromising on taste.
Conclusion
Incorporating these delicious and nutritious Indian vegetarian dishes into your daily meals can provide essential vitamins and minerals while also satisfying your palate. Remember that a balanced diet includes a mix of fruits, vegetables, whole grains, legumes, and other healthy options to ensure optimal health and well-being.