Legumes have a significant place in Indian cooking traditions, so including them in your child's diet can be nutritious. A lot of different foods can be made with legumes, like beans, lentils, peas, and chickpeas. Many Indian recipes call for them, and they are also a great way to get nutrients that are important for your child's growth and development. Rich in protein, fibre, vitamins, and minerals, legumes can help in maintaining a balanced diet and supporting overall health.
There are so many kinds of legumes, from the common moong dal and chana to the less common rajma and lobia, that there are a lot of different ways to use them in cooking. There are many classic and new recipes you can choose from that make it easy to add these to your child's diet. Legumes can be adjusted to fit the tastes and preferences of even the pickiest eaters, whether you are making a filling dal, a nutritious salad, or a flavorful curry.
Legumes are an exceptional source of nutrition, making them an ideal addition to your child’s diet. Here are some key nutritional benefits:
Legumes are rich in plant-based protein, which is essential for the growth and repair of tissues. This makes them a vital component for vegetarian and vegan diets, ensuring your child gets adequate protein intake.
High in dietary fibre, legumes aid in digestion and help maintain a healthy gut. They can prevent constipation and promote regular bowel movements, which is especially important for growing children.
Legumes are packed with essential vitamins such as B vitamins (including folate), and minerals like iron, magnesium, potassium, and zinc. These nutrients play a significant role in energy production, immune function, and overall development.
This means that legumes help in maintaining stable blood sugar levels. This is highly beneficial in preventing energy spikes and crashes, keeping your child active and focused throughout the day.
Many legumes contain antioxidants that help protect cells from damage and support a healthy immune system. This is particularly important for children as they grow and their immune systems develop.
A very common legume which is highly versatile and easily digestible. Moong dal is rich in protein and iron. It can be used in soups, khichdi, and sprouted salads.
Chana or chickpea is known for its nutty flavour. They are high in protein and fibre. Chana can be used in to prepare the kids' favourite chloley bhature, chickpea chaat, hummus and more.
Most kids love to eat Rajma chawal, and it is the easiest for parents to add to their child’s diet. Popular in North Indian cuisine, rajma is a great source of protein, fibre, and iron.
Similar to rajma in taste, these legumes are rich in folate and fibre. They can be added to salads, Lobia chawal is also something you can serve to your kids.
You can always add a variety and choose red lentils. These are easy to cook and mild in flavour, masoor dal is packed with protein and iron. It is perfect for making dals and soups that children love.
It is widely used in Indian households, toor dal is rich in protein and essential amino acids. It is commonly used in sambhar; you can serve it with Idli’s which kids love to eat.
Ubiquitous to Indian homes, dal tadka is a simple yet nutritious dish. Cook moong dal or toor dal with turmeric and salt. In a separate pan, prepare a tempering with ghee, cumin seeds, garlic, and onions. Add tomatoes and cook until soft. Mix the tempering with the cooked dal and serve with rice or roti.
Soak rajma overnight and cook until tender. In a pan, sauté onions, ginger, garlic, and tomatoes with spices like cumin, coriander, and garam masala. Add the cooked rajma and simmer. Serve with steamed rice for a wholesome meal.
Use red lentils (masoor dal) to make a delicious soup. Cook lentils with carrots, coriander, and onions in a vegetable broth. Season with herbs like bay leaves. You can blend this until smooth for a comforting meal.
A nutritious one-pot meal, khichdi combines rice and moong dal. Cook them together with turmeric, salt, and ghee. Add vegetables like carrots, peas, and potatoes for added nutrition. Serve with dahi or however your kids love to eat.
Chana masala is made by cooking chickpeas with onions, tomatoes, ginger, garlic, and a blend of spices. Serve with bhatura or puri for a ,comforting meal.