The post Indian Thali: A Journey Through Flavours, Nutrition, and Tradition appeared first on mealawe.

So how do you calculate calories in homemade food? Read on to learn how to calculate the calories for your favorite homemade meals.

Calculating calories for single-ingredient dishes

Calculating calories in a single-ingredient dish like a roti, a cup of cooked rice, or roasted chicken breast is pretty straightforward. Use an online tool like MyFitnessPal or fatsecret to count calories.

Go to the app of your choice and type in the name of the food item you are searching for. Sometimes there are options like grilled, steamed, or fried, so choose the correct one. Input the right quantity, and you will get the calorie content of that particular food.

Calculating calories for recipes

A lot of food items that we eat have more than one ingredient. Calculating calories for these dishes is a bit more complicated. To do this, follow these steps –

• List out all the ingredients that a dish contains.
• Write the amount of each ingredient that goes in the dish.
• Now use the online tools mentioned above to know the calories of each ingredient.
• Adjust the calories in each ingredient based on the amount used in the recipe.
• Add up all the calories to calculate the total calories in the recipe.

This list will help you calculate the total calorie content of the recipe. To calculate the calories in a single serving, divide the total calories in the dish by the number of servings it contains. For example, if a one-kilogram cake contains 3000 calories, you can cut ten slices of the cake. Then the average calorie content of the cake slice is –

3000 divided by 10 = 300

So, each slice contains 300 calories.

Calculating calories in a homecooked meal

Generally, our meals consist of three or four dishes with multiple ingredients. So to calculate the calorie content of your meal, you will need to know the calories in each dish you eat.

Make a list of all the items in your meal.

Total calories in the meal  – 160 + 120+ 212= 492

Now that you know how many calories are in your homemade meal, you can easily track your calories.

Some FAQs regarding calories counting

How many calories should I eat daily?

The number of calories you consume daily depends on how active you are and whether you want to maintain or lose weight. An average person who exercises regularly should consume between 2000 and 2500 calories a day. If you’re going to lose weight, you can reduce your calorie consumption to 1500 calories a day.

I can not find the exact calories of all the ingredients in my recipe. What should I do?

Do not worry if you cannot calculate the exact calorie content in your recipe. Your calorie calculation does not have to be 100 % accurate every time.

When you calculate the calorie content of your dish regularly, over time, you will be able to estimate the calorie content of the recipe and the serving size.

Which ingredients have the most calories?

• Sugar – One teaspoon contains 16 calories
• Butter – A 100-gram serving contains 499 calories
• White rice – One cup contains 204 calories
• White flour (maida) – 115 calories in 30 grams
• Cheddar cheese – 113 calories in one slice

Which low-calorie snacks can I add to my daily diet?

Here’s a list of some nutritionally rich low-calorie Indian snacks –

• Oats idli (One) – 30 calories
• Upma (one serving) – 192 calories
• Ragi dosa (one) – 132 calories
• Sprouts salad (one bowl) – 62 calories
• Cucumber raita (One bowl) – 40 calories

Final thoughts

When you cook meals at home, you have complete control over what goes into them. Homemade food is made from fresh ingredients and doesn’t contain the preservatives in processed foods. You can also choose to substitute calorie-dense ingredients with healthier options when you cook at home.

So go ahead and calculate the calories in the homemade food using the steps mentioned above. However, don’t get stressed over the accuracy of your calculations. You will get better at calorie counting with time. Educating yourself about the nutritional values and calorie content of the food you prepare will help you make healthy food choices and stay fit.

The post How to Calculate Calories in Homemade Food? appeared first on mealawe.

If you visited your grandmother during winter, you would be treated to special treats like Gond ke laddoo, til pitha, or gajar ka halwa. If you live far away from home and miss these special winter treats, we’ve got some good news. You can order healthy and nutritious winter special foods with Mealawe, Pune’s best homemade food delivery service.

Here are ten classic winter special recipes that you can order from your nearby home kitchens –

1. Sarson ka saag

Sarson ka saag is a traditional Punjabi dish prepared with mustard greens, ginger, and garlic. It is traditionally served with makki ki roti. The green mustard leaves are a good source of iron and dietary fibre. Add a dollop of white butter to this saag and enjoy this winter treat.

2. Bajra khichdi

Bajra khichdi is a traditional Rajasthani dish that is made during the winter season. This nutritious dish has a slightly chewy texture and is easy to prepare. It is rich in phosphorus, potassium, magnesium, and fibre. Bajra khichdi also contains iron, which helps prevent and control anemia.

3. Moong dal halwa

Mong dal halwa is a delicious dessert eaten during the winter season. It is supposed to keep the body warm and protect it from winter. It is made with yellow moong dal, milk, and ghee. It is packed with protein and zinc. It also contains potassium and magnesium, which help regulate blood pressure.

4. Nihari

Nihari is a stew in which the shank meat of goat or lamb is cooked with bone marrow. This famous dish dates back to the Mughal era. It is traditionally eaten during chilly winter mornings for breakfast. You can eat it with a khameeri or tandoori roti. Since Nihari contains a lot of proteins and fats, eating it can keep you warm during winter.

5. Panjiri

Panjiri is a winter delicacy made with wheat flour, ghee, sugar, cardamom, spices, and a generous amount of dry fruits. It contains heat-generating ingredients like sonth(dry ginger powder), goond( edible gum), and kamarkas (gum of the Palash tree). Although roasting all the elements can take some time, Panjiri is easy to make. Besides keeping the body warm in winter, Panjiri is also an excellent postpartum food as it speeds up recovery after delivery.

6. Gond ke laddoo

Gond ke laddoo is a popular winter sweet from North India. It is made from gond, an edible gum extracted from tree bark. Its special nutritional powers are believed to beat the winter chills. Once prepared, you can store it for months. It also helps prevent constipation and keeps your digestive system healthy.

7. Kharode soup

Kharode ka soup, also known as paya ka shorba, is clear bone broth made with goat or lamb trotters. It traces its origin back to the Mughal era. It is slow-cooked on low heat for hours to release the nutrients and minerals from the meat. This broth has a rich flavor, are is highly nourishing during sickness or injury. It is a popular non-vegetarian soup taken during the winter season.

8. Til pitha

Til pitha is a traditional Assamese dish. It is a rice flour pancake stuffed with a filling of ground black sesame seeds and jaggery. These crunchy snacks are made during Bihu, the main harvest festival of Assam. Black sesame seeds are prized in Ayurveda for their ability to generate and heat and energy in the body.

9. Gajar ka halwa

Gajar ka halwa or Gajrela is the perfect winter dessert since carrots are available in plenty during the winter. Made by simmering grated carrots in full-fat milk, it is a popular sweet dish during this season. Carrots contain vitamin A in the form of beta-carotene, which helps strengthen the immune system.

10. Rasam

Rasam is the best during chilly winters when you are suffering from a cough or cold. This south Indian soup, made with toor dal, gets its unique flavour and goodness from tomatoes, tamarind, and lemon. Some recipes of rasam also include ginger, pepper, and drumsticks.

Final words

These winter dishes are healthy and tasty. They will help you stay warm and provide you with the nutrients that are necessary for winter.

Order these classic homemade winter specials from Mealawe and ensure that you remain fit and energetic during the winter season. Let us know which one you liked the best!

The post 10 Amazing Winter Food in India to Keep You Warm appeared first on mealawe.

Turmeric (Haldi)

Turmeric is the quintessential Indian spice that is used in almost every dish. Turmeric is a root that looks very similar to ginger. It is dried and ground to form the golden powder we use in our curries.

Turmeric is rich in curcumin, which helps prevent heart disease, cancer, and Alzheimer’s. Its antibacterial and antioxidant properties help in the digestion of food and help in the treatment of arthritis.

Black pepper (Kali Mirch)

Black pepper is often called the king of all spices. Its sharp, pungent flavour can make any dish delicious.

Black pepper helps to boost metabolism, which improves digestion. It is also known for its anti-microbial and anti-cancer properties.

Cumin (Jeera)

Cumin adds an earthy and peppery flavour to the dishes. Jeera is a rich source of iron and also contains calcium and magnesium.

It helps aid digestion, treats insomnia and anemia, and helps fight off colds.

Carom seeds (Ajwain)

Ajwain is bitter and pungent and is often added to curries and pickles. Ajwain is rich in fiber, minerals, vitamins, and antioxidants.

Ajwain water is commonly used in Indian households to relieve stomach pain and other digestive issues. Ajwain seeds help treat coughs and colds and prevent the risk of kidney stones.

Cardamom (Elaichi)

Cardomom is one of the most expensive spices and has a unique sweet flavour. It is added to sweet as well as savoury dishes in Indian cuisine.

Its anti-inflammatory properties help to soothe the mucous membrane of the lungs, so it can help in reducing coughing and wheezing. It is an appetite stimulator that helps combat gas, nausea, and heartburn.

Coriander (Dhania powder)

Dhania powder is made by roasting and grinding the seeds of the coriander plant. It is one of the most commonly used spices from the Indian spice box.

The health benefits of dhania powder include improving digestion, reducing inflammation, lowering blood sugar, and fighting UTIs.

Indian Cloves (Laung)

Cloves bring a distinctive warm flavour to curries, chutneys, and desserts. It is also ground and added to garam masala.

Cloves have a special place in Ayurvedic medicine: the antioxidant, antiseptic and antibacterial properties of clove help to treat toothache, stomach problems, and insomnia.

Cinnamon (Dalchini)

Dalchini or cinnamon bark is one of the essential ingredients of spice mixes like garam masala and chai masala. The cinnamaldehyde oil present in dalchini gives it its distinctive taste and aroma.

Dalchini helps treat diabetes and high cholesterol, and it also improves digestion. The oil derived from cinnamon is used to treat tooth decay and gum disease.

Mustard seeds (Sarson or Rai)

Mustard seeds are black or dark brown and have a faint spicy aroma. These seeds are used in tempering, which is added at the end of cooking the dish. When added to hot ghee, they crackle and pop and give a nutty flavour.

Mustard seeds are rich in vitamin B1, phosphorus, manganese, and omega-3 fatty acids. They help boost the immune system, relieve asthma, and treat the common cold.

Asafoetida (Hing)

Hing is the dried gum obtained from the roots of the Ferula plants. This gum is then dried and ground to form a coarse yellow powder. It has a robust pungent odor due to the presence of sulfur compounds.

According to Ayurveda, hing helps to treat gas, bloating, and intestinal worms.

Bay leaf (Tej Patta)

Though tej patta has a sharp and bitter taste, it adds a noticeable fragrance to the food. It is often added to biryani and rice.

Taj patta is rich in vitam in B and C. It has anti-diabetic and anti-aging properties and also helps boost immunity.

Fenugreek (Methi)

Fresh methi and its seeds are an integral part of Indian cuisine. These seeds are used whole and also crushed and used with other spices.

Methi is known to suppress appetite, improve digestion and increase energy. It is also suitable for lactating mothers.

Final thoughts

These are some of the most common spices used in Indian kitchens. These spices give Indian cuisine a unique flavor and keep you healthy and energetic. The home chefs at Mealawe believe in the traditional Indian wisdom of keeping the body and soul healthy with the goodness of food. Order delicious food from Mealawe and enjoy the fabulous flavours and beneficial health properties of all the unique spices in healthy homemade food.

The post Indian Spices Health Benefits appeared first on mealawe.

If you’ve seen people selling food online and are tempted to do the same, you may have some questions. You may wonder – Do I need any license to sell homemade food? How much does a food license cost?

Read on as we answer these questions about selling homemade food.

Which license do I need to sell homemade food?

Though homemade food businesses encounter fewer compliance issues than a full-fledged setup, an FSSAI food license is essential to run any food business in India. Obtaining this license is critical to an F&B operation making less than Rs 12 Lakh annual turnover.

What other licenses do I need to run a homemade food business?

Other than the FSSAI license, if you are planning to do homemade food business in a bigger scale, then you may also need these licenses –

Shops and Establishment license

If you employ more than ten people for your business, you are required to register under the Shops and Establishment Act of the state where you are running the business.

Health trade license

Since the food you make at home directly impacts the consumers’ health, your homemade food business requires a health trade license. This health license is given by the Municipal Corporation or the state’s health department.

Environmental clearance

Homemade food cooking may lead to smoke emissions, and how you dispose of the food waste can also have an environmental impact. So you need an environmental clearance license from the Pollution Board of your state.

Signage license

You need a signage license from your local Municipal body before you put any board or banner to promote your business. If you are thinking of starting a Dabba business, you will need this license before you put any sticker or label of your business on your dabbas.

NOC from your society

Before you start any business from your home, you need a no-objection certificate from your resident’s welfare society. The nearby residents may raise objections if you do not take this NOC.

Note – You only require FSSAI license if your turnover is less than Rs. 12 Lakhs

How can I register for an FSSAI license for a homemade food business?

Open FSSAI’s online portal, FosCos, and create an account with them. Once you have created the account, navigate to the left section of the home page and select ‘New application’ from the drop-down menu.

You need to fill out application form A or form B, depending on the turnover of your business. Form A is for businesses with a turnover of less than 12 Lakhs, and form B is for those food businesses with a turnover of more than 12 Lakhs.

After you have filled up the FSSAI form with the necessary personal and business details, you will have to submit the following documents –

• 2 Passport Size Photograph
• PAN Card of the Food Business Operator
• Proof of ownership of the Premises
• Partnership Deed
• Certificate of Incorporation
• List of food items the unit will process
• Declaration Form
• Authority letter
• Form IX

Once you have completed the filing procedure, the FSSAI officials will proceed with the verification process. An officer may also visit your place of business and verify before you are issued the license.

What is the validity of the FSSAI license?

The FSSAI license is valid for one to five years. As a homemade food seller, you need to apply for the renewal of your license 30 days before the date of expiry of your license. You have to pay a penalty of Rs. 100 per day if you apply after your license has expired.

What happens if I sell homemade food without a license?

According to the State Food Safety Department, any unregistered domestic food-selling business may pay a fine of up to Rs 5 lakh and be imprisoned for up to 6 months.

Some other penalties include –

• Any food business selling bad quality items can be fined up to Rs. 5 lakhs.
• Any food business selling misbranded products will be fined up to Rs. 3 lakhs.
• Any food business selling items containing any exotic substance will be fined Rs. 1 lakh.
• If there is a death due to the consumption of a food item, then the food business operator is held responsible. Depending on the severity, the business owner can be fined up to Rs. 5 lakh or even imprisonment.

Final thoughts

While selling homemade food is a lucrative business, you do need to follow specific regulations and obtain the required licenses. Once these procedures are over and you comply with all the regulations, the sky is the limit for your business.

The post Do I Need a License to Sell Homemade Food? appeared first on mealawe.

If you also love to cook for your family and friends, you can take advantage of this trend and start a tiffin service from home. Read on for the complete guidelines on how to start a tiffin service from home.

Step #1 – Research the market

Research the market to see who your competition is. Find out what dishes are the most in-demand and at what cost your competitors sell them.

Think about the people you would be feeding – college students, corporate employees, or people living in PGs in your area.

Step #2 – Make a business plan

After identifying the target audience for your tiffin service, it is time to create a business plan. Decide whether you want to start with a bang or start small and gradually grow your business. Decide if you’re going to do it all on your own or hire employees. Estimate your potential revenue and expenses. Identify bulk suppliers for the groceries that you will need.

Also Read – How to Choose the Best Tiffin Service?

Step #3 – Meet the legal requirement

As per sections 31(1) & 31(2) of the FSS Act, 2006, every food business operator in India is required to be licensed or registered under the Food Safety and Standards Authority of India (FSSAI). It is an easy online process that doesn’t take much time.

Having an FSSAI saves you from penalty. It is a symbol of credibility and is good for your brand image.

An FSSAI registration also makes getting loans for your business much easier.

You will also have to take GST registration and a no objection certificate from the society where you will set up your tiffin business.

Step #4 – Find funds to set up your business

Ensure you have enough funds to set up your business and cater to the customers’ needs. Even if you start small, you will require a basic set-up like gas, stove, mixer, pots, and pans. There is also the recurring expenditure of groceries, electricity, and gas that you need to cater to.

You can start a tiffin service catering to up to 15 people per day with an investment of Rs. 10,000 and scale up later as more orders start coming in.

You can also take a micro-loan to start your home business. Many banks and organizations offer women entrepreneurs such loans at manageable interest rates.

Step #5 – Insure your business

Just like you take medical insurance in case something goes wrong with your health, you need to insure your business against any damage or theft. Meet your local insurance agent to discuss what insurance policy is best suited for you.

Step #6 – Safety and hygiene

As a tiffin provider, it is paramount that you maintain safety and hygiene in your kitchen. Make sure the work area is always clean. Get regular pest control done. Always wash the vegetables before chopping them. Always use gloves.

Check the temperature of all those who handle food regularly. Make sure everyone uses hand sanitizer and soap and wears masks.

Step #7 – Delivery strategy

As a tiffin service, you are responsible for cooking the meals and delivering them promptly. You may be able to do this on your own if you are catering to the people in your neighborhood, or you may hire someone to deliver the tiffins for you.

You can also partner with a homemade meal delivery service like Mealawe. This Pune-based company believes in empowering home chefs to earn from their daily cooking.

Partnering with them will make you more discoverable and broaden your outreach. You will be able to grow your consumer base much faster through Mealawe.

Step #8 – Advertising and promotion

Advertising and promotion are vital for the success of any business. Here are some ways in which you can promote your tiffin business-

• Start a Facebook page for your tiffin service.
• Share your menu on the WhatApp group of the neighboring societies
• Create a Local Google Business Listing
• Team up with homemade food delivery apps like Mealawe

Step 9 – Take feedback

The success of every business depends on how connected you are with your customers. So take feedback about your food once a week from your customers.

Mention the ingredients used, so you don’t have any complaints about allergies. Change your menu regularly and ensure that it is tasty, healthy, and nutritious.

Step 10 – Register on Mealawe

Mealawe is one such platform that only focuses on homemade food delivery. You can register here as a home chef and start selling your homemade food right away. This platform will give you daily new users and also provide you delivery services right from your doorstep. The platform is as easy as counting 1,2,3.

Final thoughts

As more people understand the importance of freshly prepared, hygienic, and tasty homecooked meals, the demand for tiffin services is rising. Follow the nine steps mentioned above and give your entrepreneurial dreams the wings to soar. You can also register with Mealawe as a home chef and earn and grow with them.

The post How to Start a Tiffin Service from Home? appeared first on mealawe.

The post 8 Low-Calorie Snacks You can Order Online appeared first on mealawe.

Before I explain the harmful health effects of eating out, let me first show you how eating out affects the health of your wallet. Studies show that eating a meal at a restaurant is three times more expensive than cooking at home. The average cost of preparing a simple plate of rice, vegetables, dal, and chapati meal at home is ₹25. The same thali at a budget restaurant will be around ₹80 at least.

A meal at a fast-food restaurant can put you back by Rs 250, while you may have to shell out ₹500 per head at a good multi-cuisine restaurant around town.

When you eat out regularly, these numbers can add up quickly and make a massive dent in your monthly budget.

Cooking at home is not just cheaper; it is also healthier. When we choose our ingredients, we buy good quality products. We choose quality ingredients like organic dals and vegetables, healthy cooking oils, and fresh spices.

Home-cooked meals are healthier because we can control what goes into them: less salt, sugar, and fat and more nutrition. We can also manage our portion sizes much better as we are not encouraged to size up, which is a regular feature of fast food restaurants.

Here are some of the ways that restaurant food can cost your health –

1. Many fast food meals and drinks are packed with carbohydrates and very little fibre, which can lead to insulin spikes. Over time this can lead to insulin resistance, type 2 diabetes, and weight gain.
2. Restaurant and fast food meals have high salt content. High levels of sodium can elevate blood pressure and put a strain on your cardiovascular system.
3. People who eat unhealthy fast food are more likely to have acne breakouts and eczema.
4. Carbohydrates and sugar in fast food can increase acids in your mouth. This acid breaks down tooth enamel and can cause cavities.
5. In restaurants, food comes in contact with packaging, gloves, and other material that contain phthalates. Phthalates are a class of chemicals that are known as endocrine disruptors. They can affect the hormones in the body.

Constant eating out is taking a toll on our health and that of our families. There are more obese kids in our schools now than ever before. And just because your child is thin does not mean he is healthy.

When you commit to healthy home-cooked meals, you commit to good health. Rather than paying for medical expenses later, spend your money on quality food and ingredients.

It is easy to shift to healthier food habits. Take it one step at a time. Here are some ways to change to home-cooked meals –

Keep it simple

Cooking a meal at home does not mean participating in Master Chef. Your goal is to avoid spending too much on restaurant food. So, keep your meals simple and nutritious.

Involve your family

To avoid getting overwhelmed with meal prep, involve your whole family. Get your children to set the table, clean the dishes and dry them. This is also an excellent way for them to learn life skills.

Pack healthy lunches for work and school

You are less likely to order takeout for lunch when you pack your lunch or a snack to take to work. Over time, it will save a substantial amount.

Make meals interesting

Instead of cooking the same dal, sabzi, and roti for every meal, shake up the menu every few days. Add some variety to your meals, like whole wheat pasta or homemade pizza, to get everyone excited about eating at home.

Order from Mealawe

Mealawe, Pune’s own homemade food delivery service, provides healthy meals at your doorstep. Their talented home chefs serve you the same food they serve their families. Their food is affordable and comes with an added dose of nutrition and love.

Eat healthily – It is cheaper

Eating healthy homecooked meals is healthy and cheaper, both in the short-term and long run. All it takes is a little planning and some cooperation from your family. Make Mealawe a part of your family, order homemade food, and enjoy good health.

The post The True Cost of Eating Out !! appeared first on mealawe.

In this article, you will learn about the nutritional values of different types of dals. Take advantage of this information, order your next dal dish from Mealawe and enjoy a nutritious meal with your family.

Split chana dal (Bengal gram dal)

This dal has a slightly nutty flavor and is packed with nutrients. It is used to make dals, soup, curries, snacks, soup, and flour.

It has high fiber and protein content. Since it has a low glycemic index, it is excellent for those at risk of diabetes. Besides B complex vitamins like B1, B2, B3, and B9, it also contains zinc and calcium.

It strengthens bones and helps reduce the risk of heart disease by lowering cholesterol.

One serving (100 grams) of cooked chana dal contains 90.45 calories.

Also Read: The Science Behind Indian Thali

Toor dal (Pigeon peas)

Toor dal is known by different names all over India. It is also called Arhar dal, Rahri Dal, Tuvar dal, Kandulu, and Thuvara Parippa. In addition to being used to prepare dal for the main meal, it is also used to make dal halwa and paruppa vada.

Besides proteins, carbohydrates, and fiber, this dal also contains vitamins B, C, E, and K and minerals like potassium, magnesium, and zinc.

It helps maintain healthy metabolism and stabilizes blood pressure. It is also good for heart and bone health.

One serving (100 grams) of cooked Toor dal contains 151 calories.

Split yellow moong dal

Moong dal is one of the most commonly used dal in Indian households. It is used to make khichdi, salads, and stuffed paranthas.

It is rich in folate, which helps to produce and maintain cells. Flavonoids present in moong dal help to lower inflammation. It also contains magnesium which helps to build immunity. It also is a good source of phosphorus.

This dal is low in calories and fat and rich in protein and fiber. It is also a rich source of B vitamins, which are essential for metabolism.

One serving (100 grams) of yellow moong dal contains 116 calories.

Masoor dal

While the split variant of this dal comes in shades of orange, yellow, or pink, the unsplit Masoor dal is brown.

Masoor dal is a good source of vitamins A, C, and E, which are essential for healthy eyesight. Its high calcium and phosphorus content makes regular consumption of this dal good for bones and teeth. Masoor dal is excellent for anemic and pregnant women as it is iron-rich.

One serving (100 grams) of split masoor dal contains 147 calories.

Whole black urad dal

This dal is popular all over the country. It is used to make dal makhani, a popular north Indian dish, while in the south, the split version of this dal is used to make dosa, vada, and papad.

Urad dal is rich in dietary fiber, isoflavones, and vitamin B complex. It improves digestion, boosts energy, improves skin health, and promotes heart health. The antioxidants in this dal also help to reduce pain and inflammation in the body.

One serving (100 grams) of whole black urad dal contains 191 calories.

Rajma (red kidney beans)

Rajma originally came to India from Central America but is now a popular dish all over India. The varieties of rajma grown in India include red rajma, black rajma, Kashmiri rajma, whate rajma, and chitra rajma.

Rajma has a low glycemic index and contains lean proteins, some carbs, and very little fat. It is rich in amino acids like arginine and leucine, which help to control insulin levels. Consuming rajma regularly can also help lower high blood pressure and cholesterol levels.

One serving (100 grams) of boiled rajma contains 140 calories.

Kabuli chana (Chick peas)

Kabuli chana is an all-time favorite of the young and the old. It’s called chhole in Punjab, Kondaikadali in Tamil, Kadale in Kannada, Sanagalu in Telugu, and Kadala in Malayalam.

These chana are an excellent source of fiber, folate, manganese, and tryptophan and provide nutrients like iron, phosphorus, copper, and protein.

The high fiber content helps in reducing cholesterol and improving digestion. Kabuli chana also contains phytochemicals like saponins that have antioxidant effects.

One serving (100 grams) of Kabuli chana contains 164 calories.

Final thoughts

A single serving of dal can provide a variety of nutrients like protein, iron, potassium, zinc, and several vitamins. A bowl of dal with your meal can give you proper nutrition and the energy that you need. With all the health benefits and goodness that dals provide, aren’t you tempted to choose from the dal options available at Mealawe?

The post Health Benefits of the 7 Main Dals of Indian Household appeared first on mealawe.

If you want to enjoy these healthy meals without the bother of having to cook them, Mealawe is the right choice for you. This homemade food delivery service offers you a range of thalis, including North Indian thali, Tamil Iyer thali, Gujarati thali, and non-vegetarian thali.

But before you do that, let us learn some more about the science behind the Indian thali.

According to Ayurveda, the presence of all six tastes in a meal are essential for a nutritious diet.

Having each of these tastes in a particular order also helps the digestive process. These six tastes are –

1. Madhura – sweet
2. Amla – salt
3. Lavana – sour
4. Katu – pugent
5. Tikta – bitter
6. Kashaya – astringent

Combining one grain, one lentil, some vegetables, sour chutney or pickle, curd, tempering, ghee, and spices makes the thali wholesome. Let us break these down further to analyze what makes thali the perfect nutritionally balanced meal.

Rotis/rice/dosa

Dishes like chapati, dosa, thepla, pulao, and khichdi are a must in every thali. These dishes contain carbohydrates from whole grains like wheat, makki, jowar, bajra, and rice. Whole grains contain complex carbohydrates, fiber, vitamins, and minerals like iron, selenium, magnesium, folic acid, riboflavin, thiamin, and niacin. They help reduce the risk of chronic diseases like heart disease, diabetes, colon cancer, and stroke.

Dal

Every thali contains dal cooked in some form. Some whole dals like green moong, horse gram, and chana are soaked and sprouted to make salads. Moong, masoor, urad rajma, lobia, and toor dal are some common dals used to prepare the thali. Dals contain fiber, vitamins, minerals, and protein.

Vegetables

No Indian thali is complete without a few vegetable dishes. You will find sarson ka saag in a Punjabi thali, a Bengali thali may contain Potol bhaja, a Gujarati thali will have shaak, and a Maharashtrian thali will contain batatyachi bhaji. The variety of vegetables in the thali provides phytonutrients and fiber. They help prevent micronutrient malnutrition, cardiovascular disease, cataract, and cancer.

Pickles

Pickle is an essential component of Indian meals. Some of India’s most commonly used pickles include mango pickles, gooseberry pickles, lemon pickles, carrot pickles, ginger pickles, garlic pickles, and onion pickles. Pickles are usually made by fermentation and are rich in nutrients and antioxidants required by the body.

Papad

The humble papad has a vital place in every Indian thali. Generally made from dried lentils, it can either be fried or roasted. It is a good appetizer. Roasted papads help absorb the fatty materials from the mouth. They are gluten-free and rich in protein and fiber.

Chutney

Chutney is integral to every Indian thali, be it Punjabi, Gujarati, or South Indian. Made from fresh herbs, vegetables, fruits, and spices, a chutney can add a zing to every meal. Tomato chutney, coconut chutney, mint chutney, or date tamarind chutney are popular accompaniments to meals and snacks. The sterol and flavonoids in chutney help in improving insulin sensitivity. They also provide probiotics, which increase good bacteria in the gut.

Curd/raita/ buttermilk

These milk-based foods are a part of the Indian thali. They cool the body and help meet the calcium requirement of the body. Curd has good bacteria that enable good digestion.

Non-vegetarian dishes

If you opt for a non-vegetarian thali, you will be treated to a wide variety of non-vegetarian dishes like butter chicken, fish gravy, prawn cadline curry, pork vindaloo, machher jhol, rogan josh, and yakhni. These dishes are rich in proteins.

Sweets

The Indian thali will satiate your sweet tooth as well. Since a limited amount is served in the thali, you need not worry about the calorie content too.

The average calorie content in a vegetarian thali

1.  Rice (1 cup)– 206 calories
2. Chapati (1 unit)– 80 calories
3. Dry vegetable dish ( 1 cup) – 150 calories
4. Dal (1 cup) – 106 calories
5. Raita (1 cup) – 46 calories
6. Sweet (1 unit) – 150 calories

Total –  736 Calories

The average calorie content in a non-vegetarian thali

1. Rice (1 cup)– 206 calories
2. Chapati (1 unit)– 80 calories
3. Chicken curry ( 200 gms) – 270 calories
4. Dal (1 cup) – 106 calories
5. Raita (1 cup) – 46 calories
6. Sweet (1 unit) – 150 calories

Total – 858 calories

The bottom line

Indian cuisine varies from region to region as it uses local spices and herbs. However, the one unifying factor here is the use of thali to serve the food. Using a combination of locally sourced foods in the correct quantity and with the right spices yields maximum health benefits. So, go ahead and try this wholesome meal from Mealawe.

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