National Protein Day serves as a reminder of the crucial role protein plays in supporting children's health and growth. Protein is an essential macronutrient that aids in the development of muscles, tissues and organs, making it particularly vital during the formative years of childhood. Proteins also play a key role in the production of enzymes and hormones, contributing to various physiological processes.
For children, who are constantly growing and developing, adequate protein intake is essential for optimal growth, immune function and overall well-being.
Celebrating National Protein Day is an excellent opportunity to emphasize the importance of incorporating protein-rich foods into children's diets, ensuring they receive the nutrients necessary for their healthy growth and development. Madhuri Ruia, Fortune Pulses Health Coach and Nutrition Advisor, Adani Wilmar Shares Recipes to Kickstart the Celebrations:
Crispy, protein-packed lentil fries with a kid-friendly twist
Renowned for their versatility and nutritional abundance, raw dals serve as a cornerstone of balanced diets adopted by various cultures across the country. Among the countless ways to savor these legumes, crunchy, protein-rich lentil crisps with a kid-friendly twist stand out as a delicious and healthy option.
Makes 20-25 fries
Ingredients:
• 1 cup mixed lentils (like Fortune moong, masoor and arhar)
• 1 medium potato, peeled and grated
• 1/4 cup finely chopped onions
• 2 cloves of garlic, minced
• 1 teaspoon cumin powder
• 1/2 teaspoon coriander powder
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon chili powder (optional)
• Salt to taste
• 2 tablespoons of corn flour or rice flour
• 2 tablespoons of breadcrumbs
• 2 tablespoons chopped fresh coriander leaves
• 1/4 cup grated cheese
• 2 tablespoons of oil for frying
Instructions:
1. Soak Fortune pulses in water for 4 to 6 hours or overnight. Drain them and rinse them well.
2. Blend the soaked lentils until you get a thick paste.
3. Add grated potato, chopped onion, chopped garlic, cumin powder, coriander powder, turmeric powder, salt, corn flour, breadcrumbs and chopped coriander leaves. Mix everything well until you obtain a dough-like consistency.
4. Add grated cheese to the recipe and mix until well combined.
5. Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper. Grease it lightly with oil.
6. Roll and form small portions of the lentil mixture into thin fries.
7. Place the fried lentils on the prepared baking sheet. Brush the top with a little oil and bake in the preheated oven for about 20-25 minutes. Halfway through, carefully turn them over and bake them on the other side. Bake until golden and crispy. (Alternatively, you can also fry the fried lentils or use a deep fryer.)
9. Once ready, remove the fried lentils from the oven or pan and serve hot with healthy ketchup or your favorite chutney.
These protein-packed crispy fried lentils are delicious, nutritious, and an excellent source of protein from legumes. Enjoy this fun and healthy version of traditional French fries!
Hearty and healthy lentil soup
Masoor dals, famous for their versatility and nutritional richness, are the cornerstone of healthy diets across cultures. Among the countless ways to enjoy these legumes, hearty and healthy legume soup emerges as a comforting and nutritious option. They feature a rich profile of essential nutrients, including protein, folic acid, soluble and insoluble fiber, iron, potassium, manganese and more.
Ingredients
• 1-2 tablespoons olive oil/coconut oil/peanut oil
• 1 onion, finely chopped
• 3 cloves of garlic, finely chopped
• 1 tablespoon fresh ginger, very finely chopped
• 1 tablespoon garam masala
• 1 teaspoon haldi powder
• 1/2 teaspoon cold powder
• 3 medium potatoes, cut into cubes
• 2 carrots, sliced
• 200 g masoor dal, rinsed
• 4 cups / 1 liter of vegetable broth
• Salt
• 2-3 tomatoes, diced
Prepare the vegetables. Heat the olive oil in a large saucepan. Add the onion, garlic, ginger and all the spices. After about a minute, add the potatoes, carrots and lentils, stirring for a further minute before adding the vegetable stock. Let it simmer over medium-low heat for 30 minutes, stirring occasionally, taste the soup and add more salt and spices if necessary. Add the tomatoes and boil for 5-10 more minutes. The soup is ready when the lentils are dissolved. Serve with toasted pumpkin seeds and some fresh cilantro.
The versatility of Fortune's masoor dals allows them to be integrated perfectly into various dishes. When combined with vegetables in a hearty lentil soup, they create a low-calorie, high-fiber option, ideal for both weight management and improving heart health.
Masoor dals excel in promoting heart health. This is because they are low in sodium and saturated fat, on the one hand, and high in potassium, fiber and folate. Additionally, lentils are abundant in antioxidant polyphenols, which further enhances their cardiovascular benefits.
The slowly digestible starch found in lentils helps control blood sugar and improve gut health. Both play a role in improving heart health. Several studies have clearly shown that lentils have the potential to lower blood pressure and regulate blood cholesterol levels.
