KHICHDI
Nutritional Value:
•Calories: Around 200 to 320 calories per serving.
•Protein: A good source of protein, especially when combined with different lentils.
•Carbohydrates: Provides complex carbohydrates for sustained energy.
•Fiber: Rich in dietary fiber, aiding digestion and promoting satiety.
•Vitamins and Minerals: Contains vitamins like A and C, and minerals like iron and calcium.
INGREDIENTS
Rice: A base ingredient providing carbohydrates and fiber.
Lentils: (e.g., moong dal) Provide protein and fiber.
Spices: (e.g., cumin, turmeric, asafoetida) Add flavor and potential health benefits.
Vegetables: (optional) Can add vitamins, minerals, and fiber.
Ghee: (optional) Adds flavor and some fat, but can increase calorie content
POHA
•Nutritional Value (approximate per 100g):
•Calories: Around 130-163 kcal
•Carbohydrates: 25-30g
•Protein: 2.5-3g
•Fat: 0.5-1.5g
•Iron: 2.6mg (14% of daily requirement)
•Dietary Fiber: Around 2-4g
•Vitamins and Minerals: B vitamins, magnesium, phosphorus
INGREDIENTS
•Ingredients in Poha (Basic Recipe):
•Flattened Rice (Poha): The main ingredient, providing carbohydrates and some fiber.
•Spices: Turmeric, cumin seeds, mustard seeds, asafoetida, and other spices for flavor.
•Onion and Vegetables: Added for nutritional value and flavor.
•Oil or Ghee: Used for cooking.
•Optional Ingredients: Peanuts, lemon juice, peanuts, and other additions for flavor and nutrients.
SOUTH INDIAN THALI
Carbohydrates: Rice and other grains like ragi or millet provide a significant amount of carbohydrates, which are the body’s primary source of energy.
Protein: Lentils (dal) are a great source of protein, and some thalis may include non-vegetarian protein sources like chicken or fish.
Fats: South Indian food typically uses healthier cooking methods like steaming and fermentation, which can reduce fat content. However, the use of ghee or oil in some dishes can increase the fat content.
Vitamins and Minerals: The various vegetable dishes in a thali provide a wide range of vitamins and minerals.
Fiber: Vegetables, whole grains, and lentils are all good sources of fiber, which is important for digestive health.
Specific Dishes and their approximate nutritional value:
•Rice: 206 calories per cup
•Dal (Lentils): 106 calories per cup
•Dry Vegetable Dish: 150 calories per cup
•Chicken Curry: 270 calories for 200g
•Idli: 30-40 calories per idli
•Dosa: 100-150 calories for a plain dosa, 200-300 for a masala dosa
•Upma: 100-150 calories per cup
INGREDIENTS
1. Base Dishes:
• Rice: Basmati or similar long-grain rice is the foundation of the meal.
• Dal (Lentils): Different types of lentils are used, like toor dal, urad dal, or chana dal, often cooked into curries or rasam.
• Rasam: A flavorful soup or broth, often made with tomatoes, tamarind, and spices.
• Sambar: A lentil-based stew with vegetables and spices, a popular side dish for rice.
2. Accompaniments:
• Curry: Various vegetable curries, like cauliflower curry or drumstick curry, are common.
• Chutneys: Coconut chutney, tamarind chutney, or other flavorful pastes add to the meal’s richness.
• Pickles: A variety of tangy and spicy pickles are often served as a side.
• Yogurt/Curd: A refreshing and digestive aid, often served with the meal.
• Payasam/Kheer: A sweet dish, often a rice-based pudding, to finish the meal.
3. Common South Indian Ingredients:
• Coconut: Grated coconut is used in various dishes, from chutneys to curries.
• Spices: Mustard seeds, fenugreek, cumin, turmeric, and various chilies are essential for flavor.
• Tamarind: Used in chutneys, pickles, and curries for its sour and tangy taste.
• Curry Leaves: Aromatic leaves that add a unique flavor to various dishes.
• Ghee: Clarified butter, used for cooking and added to dishes for flavor and richness.
NORTH INDIAN THALI
•Carbohydrates:
•The primary source of carbohydrates comes from staples like rice and roti (flatbread), providing energy for the body.
•Protein:
•Dal (lentils) and certain sabzis (vegetable dishes) are good sources of protein, essential for building and repairing tissues.
•Fats:
•Fats are present in various dishes, including those with oil-based preparations, raita, and certain sweets.
•Vitamins and Minerals:
•The vegetables, spices, and dairy products in a thali contribute to a wide array of vitamins and minerals, supporting overall health and immunity.
•Fiber:
•Whole grains, lentils, and vegetables in a thali contribute to dietary fiber, aiding digestion and potentially aiding in weight management, according to a Quora post.
•Calorie Breakdown (approximate):
•Staples (Rice/Roti): 300-400 calories
•Dal and Sabzis: 200-300 calories
•Accompaniments (Raita, Pickles): 100-150 calories
•Dessert: 200-300 calories
INGREDIENTS
•Lentils (Dal):
•Dal Makhani, Arhar Dal (Toor Dal), and other lentil preparations are staples.
•Vegetables (Sabzi):
•Popular choices include Palak Paneer (spinach and paneer), Matar Paneer (peas and paneer), Gobi Masala (cauliflower), and various other vegetable curries.
•Rice or Bread:
•Rice varieties like Jeera Rice or roti (flatbread), Naan, and Parathas are common.
•Accompaniments:
•Raita (yogurt with herbs and spices), chutneys (made with various ingredients), and sometimes pickles are added for flavor and balance.
