National Protein Day serves as a reminder of the important role protein plays in supporting the health and growth of children. Protein is an essential macronutrient that supports the development of muscles, tissues and organs, especially during the formative years of early childhood. Proteins also play an important role in enzyme and hormone production and contribute to a variety of physiological processes.
For children who continue to grow and develop, adequate protein intake is essential for optimal growth, immune function, and overall well-being.
Celebrating National Protein Day is a great opportunity to highlight the importance of incorporating protein-rich foods into children's diets and ensuring they receive the nutrients they need for healthy growth and development. Madhuri Ruia – Adani Wilmar, Health Coach and Nutrition Advisor at Fortune Pulses shares recipes to kick off the celebrations.
Protein-packed Crunchy Lentil French Fries with a Kid-Friendly Twist
Known for its versatility and nutritional richness, unrefined dal serves as the cornerstone of a balanced diet embraced by diverse cultures across the country. Among the countless ways to enjoy these legumes, protein-packed crunchy lentil french fries with a kid-friendly twist are a fun, healthy choice.
Makes 20-25 French fries
ingredient:
• 1 cup mixed lentils (Fortune Moong, Masoor, Arhar, etc.)
• 1 medium potato, peeled and grated
• 1/4 cup finely chopped onion
• 2 cloves of garlic, minced
• 1 teaspoon cumin powder
• 1/2 teaspoon coriander
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon red pepper powder (optional)
• Salt to taste
• 2 tablespoons cornmeal or rice flour
• 2 tablespoons bread crumbs
• 2 tablespoons finely chopped fresh coriander leaves.
• 1/4 cup grated cheese
• 2 tablespoons oil for frying.
guideline:
1. Soak fortune pulses in water for 4-6 hours or overnight. Drain and rinse well.
2. Mix the soaked lentils and make a coarse paste.
3. Add grated potatoes, chopped onion, chopped garlic, cumin powder, coriander powder, turmeric powder, salt, cornmeal, breadcrumbs and chopped coriander leaves. Mix everything well to create a dough-like texture.
4. Add the grated cheese to the recipe and mix until well combined.
5. Preheat oven to 400°F (200°C). Line a baking tray with parchment paper. Apply a little oil.
6. Roll small portions of the lentil mixture into thin fritters.
7. Place lentil fritters on prepared baking tray. Lightly grease the top and bake in a preheated oven for about 20 to 25 minutes. Flip slightly at the halfway point and cook the other side. Bake until golden brown and crispy. (Alternatively, you can shallow fry the lentil fritters or use an air fryer.)
9. Once done, remove the lentil fritters from the oven or pan and serve hot with healthy ketchup or your favorite chutney.
Crunchy, protein-packed lentil fritters are delicious, nutritious and a great source of protein from legumes. Enjoy fun and healthy traditional french fries!
Hearty and healthy lentil soup
Known for their versatility and nutritional value, Masoor dals are a cornerstone of healthy diets across many cultures. Among the many ways to enjoy these legumes, hearty, healthy bean soups come to mind as a comforting and nourishing choice. It is rich in essential nutrients including protein, folate, soluble and insoluble fiber, iron, potassium, and manganese.
ingredient
• 1-2 tablespoons of olive oil/coconut oil/peanut oil
• 1 onion, finely chopped
• 3 cloves of garlic, finely chopped
• 1 tablespoon very finely chopped fresh ginger.
• 1 tbsp garam masala
• 1 teaspoon haldi powder
• 1/2 teaspoon red pepper powder
• 3 medium potatoes, finely chopped
• 2 carrots, thinly sliced
• 200g Masor Dal, rinsed.
• 4 cups/1 liter vegetable broth.
• salt
• 2-3 chopped tomatoes
Prepare vegetables. Heat the olive oil in a large pot. Add onion, garlic, ginger and all spices. After about 1 minute, add the potatoes, carrots, and lentils and stir-fry for about 1 minute, then add the vegetable stock. Simmer over low heat for 30 minutes, stirring occasionally and tasting the soup, adding more salt and spices if needed. Add the tomatoes and simmer for another 5 to 10 minutes. Once the lentils have melted, the soup is ready. Serve with roasted pumpkin seeds and fresh coriander.
The versatility of Fortune masoor dals allows them to be perfectly incorporated into a variety of dishes. Combining vegetables in a hearty lentil soup creates a low-calorie, high-fiber option ideal for weight management and improving heart health.
Masoor dals are excellent for promoting heart health. This is because it is low in sodium and saturated fat and high in potassium, fiber and folate. Lentils are also rich in polyphenol antioxidants, which further enhance their cardiovascular benefits.
The slow-digesting starch found in lentils helps manage blood sugar and improve gut health. Both of these play an important role in improving heart health. Several studies have shown that lentils have the potential to lower blood pressure and regulate blood cholesterol levels.