CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
Introduction to Organic Food
Organic food refers to food products that are produced using organic farming methods. Organic farming is a system of agriculture that relies on ecological processes, biodiversity, and natural inputs to produce crops and livestock. Organic farming typically avoids the use of synthetic pesticides, herbicides, fertilizers, and genetically modified organisms (GMOs).
Origin of Organic Food
The organic food movement began in the early 20th century in response to concerns about industrial agriculture. It gained momentum in the 1960s and 1970s, leading to the development of organic farming standards and certification programs. Today, organic food is popular due to its focus on sustainability and health.
- The organic food movement began in the early 20th century in response to concerns about industrial agriculture
- Incorporating organic pulses into your diet can help you reap their numerous health benefits while enjoying delicious and satisfying meals
Health Benefits of Organic pulses
Organic pulses, like lentils, beans, and chickpeas, offer several health benefits:
- Nutrient-rich: Pulses are high in protein, fiber, vitamins (such as folate), and minerals (such as iron and potassium). They provide a wide array of essential nutrients that support overall health.
- Heart health: Pulses are low in fat and cholesterol, making them heart-healthy choices. They also contain soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease.
- Digestive health: The fiber in pulses helps promote healthy digestion and can prevent constipation. It also feeds the beneficial bacteria in the gut, which is important for overall digestive health.
- Blood sugar control: Pulses have a low glycemic index, meaning they don’t cause a rapid increase in blood sugar levels. This makes them a good choice for people with diabetes or those looking to manage their blood sugar levels.
- Weight management: Pulses are filling due to their high fiber and protein content, which can help you feel full longer and reduce overall calorie intake. This makes them a great addition to a weight management plan.
- Reduced cancer risk: Some studies suggest that consuming pulses regularly may reduce the risk of certain types of cancer, including colorectal cancer.
- Environmental benefits: Organic pulses are grown without synthetic pesticides or fertilizers, which can be better for the environment and may reduce exposure to potentially harmful chemicals.
Overall, adding organic pulses to your diet can be a nutritious and sustainable choice that offers many health benefits.
Uses of organic pulses in the kitchen
Organic pulses are versatile ingredients that can be used in a variety of ways in the kitchen.
Here are some common uses:
- Soups and stew: Pulses like lentils, chickpeas, and beans are great additions to soups and stews, adding texture, flavor, and nutrition.
- Salads: Pulses can be used in salads either cooked or sprouted. They add protein and fiber to salads and can be a great way to make them more filling.
- Dips and spreads: Pulses can be mashed or blended to make delicious dips and spreads, such as hummus or bean dip.
- Curries and stir-fries: Pulses can be used in curries and stir-fries, adding protein and texture to these dishes.
- Burgers and patties: Pulses can be mashed and formed into burgers or patties, providing a vegetarian or vegan alternative to meat.
- Side dishes: Pulses can be served as a side dish, seasoned with herbs and spices to complement the main course.
- Baking: Pulses can be ground into flour and used in baking, adding nutrition and a unique flavor to baked goods.
These are just a few examples of how organic pulses can be used in the kitchen. Their versatility makes them a great ingredient to have on hand for a variety of recipes.
Recipes using Organic pulses
LENTIL SOUP (DAL SHORBA)
- 1 cup organic red lentils
- 4 cups water
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- Salt and pepper to taste
- Fresh cilantro for garnish
Method
- Rinse the lentils under running water until the water runs clear.
- In a large pot, heat some oil and add the cumin seeds. Cook until they start to sizzle.
- Add the onion, garlic, and ginger. Cook until the onion is soft and translucent.
- Add the tomatoes, turmeric powder, salt, and pepper. Cook until the tomatoes are soft.
- Add the lentils and water. Bring to a boil, then reduce heat and simmer for about 20-30 minutes, or until the lentils are soft.
- Use an immersion blender to blend the soup until smooth. Alternatively, you can transfer the soup to a blender and blend in batches.
- Garnish with fresh cilantro and serve hot.
CHICKPEA CURRY (CHOLE)
- 2 cups organic chickpeas, cooked
- 2 onions, finely chopped
- 2 tomatoes, finely chopped
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon garam masala
- Salt to taste
- Fresh cilantro for garnish
Method
- Heat some oil in a pan and add the cumin seeds. Cook until they start to sizzle.
- Add the onions, garlic, and ginger. Cook until the onions are soft and golden brown.
- Add the tomatoes, coriander powder, turmeric powder, garam masala, and salt. Cook until the tomatoes are soft and oil starts to separate.
- Add the cooked chickpeas and some water. Simmer for about 10-15 minutes, until the flavors are well combined.
- Garnish with fresh cilantro and serve hot with rice or bread.
LENTIL CURRY (DAL TADKA)
- 1 cup organic yellow lentils, cooked
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
- Fresh cilantro for garnish
Method
- Heat some oil in a pan and add the cumin seeds. Cook until they start to sizzle.
- Add the onions, garlic, and ginger. Cook until the onions are soft and golden brown.
- Add the tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft and oil starts to separate.
- Add the cooked lentils and some water. Simmer for about 10-15 minutes, until the flavors are well combined.
- Garnish with fresh cilantro and serve hot with rice or bread.
BLACK-EYED PEA CURRY (LOBIA)
- 2 cups organic black-eyed peas, cooked
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 garlic cloves, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- Salt to taste
- Fresh cilantro for garnish
Method
- Heat some oil in a pan and add the cumin seeds. Cook until they start to sizzle.
- Add the onions, garlic, and ginger. Cook until the onions are soft and golden brown.
- Add the tomatoes, coriander powder, turmeric powder, and salt. Cook until the tomatoes are soft and oil starts to separate.
- Add the cooked black-eyed peas and some water. Simmer for about 10-15 minutes, until the flavors are well combined.
- Garnish with fresh cilantro and serve hot with rice or bread.
LENTIL HALWA
- 1 cup organic yellow lentils, cooked and mashed
- 1/2 cup ghee
- 1/2 cup sugar
- 1/2 teaspoon cardamom powder
- 1/4 cup chopped nuts (almonds, cashews, pistachios)
- 1/4 cup raisins
Method
- Heat ghee in a pan and add the mashed lentils. Cook on low heat, stirring continuously, until the lentils turn golden brown and the ghee starts to separate.
- Add sugar and cardamom powder. Cook for another 5-10 minutes, until the sugar is dissolved and the mixture thickens.
- Add chopped nuts and raisins. Mix well and cook for another 2-3 minutes.
- Serve hot or cold, garnished with more nuts if desired.
CHICKPEA FLOUR FUDGE (BESAN BURFI)
- 1 cup organic chickpea flour (besan)
- 1/2 cup ghee
- 1 cup sugar
- 1/2 cup water
- 1/2 teaspoon cardamom powder
- Chopped nuts for garnish
Method
- Heat ghee in a pan and add the chickpea flour. Cook on low heat, stirring continuously, until the flour turns golden brown and aromatic.
- In another pan, heat sugar and water to make a syrup. Cook until the syrup reaches a one-string consistency.
- Slowly add the syrup to the chickpea flour mixture, stirring continuously to avoid lumps.
- Add cardamom powder and mix well. Cook for another 2-3 minutes.
- Pour the mixture into a greased pan and smooth the top with a spatula.
- Garnish with chopped nuts and let it cool. Cut into squares and serve.
Conclusion
In conclusion, organic pulses are not only nutritious but also incredibly versatile in the kitchen. They can be used to create a wide variety of dishes, from starters to main courses to desserts. Incorporating organic pulses into your diet can help you reap their numerous health benefits while enjoying delicious and satisfying meals. Whether you’re cooking lentil soup, chickpea curry, or lentil halwa, organic pulses can add flavor, texture, and nutrition to your dishes.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com
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