Legumes, lentils, pulses, or beans, a fundamental ingredient in any food platter of the world, we know them by more than many names. No matter how tiny they may appear, when it comes to health incentives, who can underestimate the power of these itsy-bitsy kernels that are a powerhouse of all the possible nutrition of the world?
No one indeed. Part of the Fabaceae family, lentils are edible seeds of the lentil plant native to Asia and North America. From vitamins and minerals to gut-friendly fibers, they are blessed with almost every nutriment that any plant-based meal can provide to the human soul. During one of those days when fresh peas (which is more of a winter veggie) are not available and you are looking forward to savoring a starchier, hardier, flavorsome similar legume, black vatana will come to your rescue. A nutritionally mighty member and dried version of the legume family, this semi greenish rather blackish pea is super starchy, fibrous option that is easy to cook, easier on pocket and sumptuous on the tongue. The method of preparation for this legume is a tad bit different from its other lentil cousins, but it is a great source of cholesterol-lowering fibres, minerals and other important nutrients.
Health Benefits Of Black Vatana
A fabulous source of proteins for vegetarians, vatana is quite a punch in its nutritional value. Here is what this pearly legume offers when it comes to combating chronic health anomalies:
Enhances Eye Health
Vatana contains carotenoids and lutein which helps protect eyes from chronic diseases such as cataracts, loss of vision, macular degeneration and age-related eye ailments.
Prevents Cancer
The higher the consumption of lentils and legumes, the lower the risk of all types of cancer. Vatana contains various phytochemicals that release a substance to destroy toxic cells, prevent tumors, besides slowing down the division of cancer cells. It also contains phytic acid and a good amount of choline that are also helpful in preventing the body from cancerous cells.
Manages Blood Pressure
Vatana are a good source of potassium, which decreases the growth and development of blood vessel plaques. This aids in keeping blood pressure issues at bay and reducing high blood pressure levels.
Regulates Blood Sugar Control
Vatana is loaded with a higher fibre level, as well as a higher protein content which helps to slow the breakdown of carbohydrates, thus controlling blood sugar levels. They also have a low glycemic index implying that there are less chances for diabetics to get their blood sugar levels spiked up after meals.
Combats Arthritis
Anti-inflammatory nutrients in vatana have potential benefits in lowering the risk of inflammatory conditions like chronic joint pain and arthritis.
Also Read: Osteoarthritis: Causes, Symptoms And Treatment
If you are thinking about how to cook this little wonder of nutrition, we bring you two unique lip-smacking spicy recipes that can be quickly prepared and added into your regular meals.
Kala Vatana Sambhar
Ingredients
1 cup vatana
2 big, sliced onions
6 garlic cloves
4 tsp grated dry coconut
3 tsp oil
1 tsp garam masala
1 tsp red chili powder
Salt to taste
Method
Soak vatana in water overnight
Transfer the soaked vatana and pressure cook for 5 whistles and keep aside
Heat oil in another pan and add 1 onion and garlic
Fry onion until golden and keep aside
In another pan, add coconut and fry it well
Mix onion and coconut and let the mixture cool down
Transfer the mixture into a blender jar and blend it
While blending, no extra water should be added
Masala for making vatana sambar is ready
For making sambar, heat oil in a pan and add remaining 1 onion
When onion gets light golden color, add garam masala and red chili powder
Add freshly blended masala, fry everything well for about few minutes
When masala begins to release oil, add cooked vatana
Add salt and and mix well
Bring it to boil for few minutes
Kala vatana sambar is ready to be served
Nutrition
This coconut-based recipe that needs very few ingredients has vatana as a key ingredient. Vatana is a good source of minerals, B-vitamins, and protein with almost no fat. Coconut is an excellent source of healthy fats as well as antioxidants.
Kala Vatana Gravy
2 cup vatana
3 chopped onions
Half cup chopped tomato
1 tbsp ginger garlic paste
Few coriander leaves
Handful of curry leaves
Half tsp red chili powder
1/4 tsp turmeric powder
1/4 tsp cumin powder
1/4 tsp coriander powder
1/2tsp garam Masala
Few rai seeds
Salt to taste
2 tbsp oil
Method
Boil and cook kala vatana and keep aside
In a pan heat oil
Add mustard seeds, jeera, few curry leaves to crackling oil
Add ginger garlic paste, chopped onion and chopped tomatoes
Sauté ingredients well
Add haldi, cumin, coriander powder, garam masala and red chilli powder
Add cooked vatana
Add salt and cook well
Garnish with chopped coriander leaves
Kala vatana gravy is ready to be served
