National Protein Day serves as a reminder of the crucial role protein plays in supporting the health and growth of children. 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 kids, 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 necessary nutrients for their healthy growth and development. Madhuri Ruia – Health Coach and Nutrition Advisor, Fortune Pulses, Adani Wilmar shares to recipes to kickstart the celebrations:
Protein-Packed Crunchy Lentil Fries with a Twist for kids
Unpolished dals, celebrated for their versatility and nutritional abundance, serve as a cornerstone of balanced diets embraced by various cultures nationwide. Among the countless ways to savor these legumes, Protein-Packed Crunchy Lentil Fries with a Twist for kids stands out as a delightful and wholesome choice.
Makes 20-25 fries
Ingredients:
• 1 cup of mixed lentils (such as Fortune moong, masoor, and arhar)
• 1 medium-sized potato, peeled and grated
• 1/4th 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 cornflour or rice flour
• 2 tablespoons of breadcrumbs
• 2 tablespoons of chopped fresh coriander leaves
• 1/4th cup grated cheese
• 2 tablespoons of oil for frying
Instructions:
1. Soak Fortune pulses in water for 4-6 hours or overnight. Drain and rinse them well.
2. Blend the soaked lentils into a coarse paste.
3. Add grated potato, chopped onions, minced garlic, cumin powder, coriander powder, turmeric powder, salt, cornflour, breadcrumbs, and chopped coriander leaves. Mix everything well to make 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 tray with parchment paper. Grease it lightly with oil.
6. Roll and Shape small portions of the lentil mixture into thin fries.
7. Place the lentil fries on the prepared baking tray. Brush the tops with some oil and bake in the preheated oven for about 20-25 minutes. At the halfway mark, gently flip them over and bake on the other side. Bake until they are golden brown and crispy. (Alternatively, you can also shallow fry the lentil fries or use an air fryer).
9. Once done, remove the lentil fries from the oven or pan and serve them hot with healthy ketchup or your favourite chutney.
These protein-packed crunchy lentil fries are delicious, nutritious, and an excellent source of protein from pulses. Enjoy this fun and healthy twist on traditional fries!
Hearty Healthy Lentil Soup
Masoor dals, renowned for their versatility and nutritional richness, stand as a cornerstone of healthy diets across diverse cultures. Among the myriad ways to enjoy these legumes, hearty healthy pulse soup emerges as a comforting and nourishing option. They boast a rich profile of essential nutrients, including protein, folate, soluble and insoluble fibre, iron, potassium, manganese, and more.
Ingredients
• 1-2 tbsp olive oil/ coconut oil/groundnut oil
• 1 onion, finely chopped
• 3 cloves garlic, finely chopped
• 1 tbsp fresh ginger, very finely chopped
• 1 tbsp garam masala
• 1 tsp haldi powder
• 1/2 tsp chilly powder
• 3 medium potatoes, diced
• 2 carrots, sliced
• 200g masoor dal, rinsed
• 4 cups / 1 litre vegetable stock
• Salt
• 2-3 tomatoes, diced
Prepare the vegetables. Heat the olive oil in a large saucepan. Add onion, garlic, ginger and all the spices. After about a minute add the potatoes, carrots and the lentils, stir it around another minute before adding the vegetable stock. Let it boil on low-medium heat for 30 minutes, stir occasionally, taste the soup and add more salt and spices if needed. Add the tomatoes and let it boil for 5-10 more minutes. The soup is done when the lentils are dissolved. Serve with roasted pumpkin seeds and some fresh coriander.
The versatility of Fortune masoor dals allows them to be seamlessly integrated into various dishes. When combined with vegetables in a hearty lentil soup, they create a low-calorie, high-fibre option ideal for both weight management and improved heart health.
Masoor dals excel in promoting heart health. This is because they low sodium and saturated fat content, on the one hand and high in potassium, fibre, and folate. Furthermore, lentils are abundant in polyphenol antioxidants, further enhancing their cardiovascular benefits.
The slow-digesting starch found in lentils aids in blood sugar management and improved gut health. Both of these play a role in improving heart health. Several studies have clearly shown that lentils have the potential to reduce blood pressure, regulate blood cholesterol levels.