Why Vegetable Flours Are Higher Than Common Flour? Well being Advantages Of Vegetable Flours (With Recipes)

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Highlights

  • Vegetable flour made from beetroot, spinach, and peas is nutritious
  • Beetroot flour is high in antioxidants and helps you lose weight
  • Broccoli flour has anti-inflammatory properties and helps treat diabetes

If we’re constantly looking for healthier options to replace the wheat or rice dominated diet, we’re probably looking for something expensive or fanciful, sourced from outside the country. However, there are many indigenous substitutes that are produced locally. One of the best healthy alternatives is vegetable flour, which will help you get the nutrition your body needs. Some select vegetable flours made from beetroot, broccoli, spinach, and green peas offer excellent health benefits. Beetroot flour is high in antioxidants, helps with weight loss and strengthens the immune system, while broccoli flour has anti-inflammatory properties and helps treat diabetes. These vegetable flours can be the perfect alternative for any recipe that calls for flour made from bread, cupcakes, muffins, noodles, noodles, and more. Using vegetable flour in your meals gives you additional benefits that you wouldn’t get from using regular flour.

Also read: Weight Loss Diet: Replace your regular bread with keto-friendly coconut flour bread

Here are a few lip smacking recipes using different vegetable flours that you would love to make at home.

1. Spinach Kathi Roll

Ingredients:

  • 1 onion
  • 1 tomato
  • 1 bell pepper
  • 1 cup paneer
  • 1 cup of beans
  • 1-2 tablespoons of oil
  • 1 cup of spinach wheat flour
  • Ginger garlic paste
  • Salt (to taste)
  • Ajwain
  • Cumin seeds
  • Chili powder
  • Coriander powder
  • Garam Masala
  • Chopped coriander

Spinach Kathi Roll

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Method:

  1. Rinse and chop the vegetables
  2. Then steam in a pressure cooker for 10-15 minutes or 2 to 3 pipes over a medium flame
  3. Then heat 1-2 tablespoons of oil in a pan and add 1/4 teaspoon of ajwain and 1/4 teaspoon of cumin. Let them stutter
  4. Also, add half-chopped onions and sauté them until they turn golden brown
  5. Add a bit of ginger garlic paste and half a cup of chopped tomatoes
  6. Then add 1/4 teaspoon of turmeric powder, half a teaspoon of red chili powder, half a teaspoon of coriander powder and half a teaspoon of garam masala and mix well
  7. Then add the steamed vegetables and sauté them on medium heat for 5 minutes. Make sure the filling is dry
  8. Finally add the sliced ​​cubes of paneer and chopped coriander leaves and set the vegetable filling aside to cool
  9. Knead Atta spinach flour with salt and water, add oil and knead well until it is soft and pliable
  10. Let rest for 15 to 20 minutes
  11. Prepare rotis from the spinach and wheat flour dough and place the roti on the tawa and cook on a medium heat
  12. After roasting both sides, place the vegetable filling in the center of the spinach chapatti and sprinkle some chat masala powder over it

Also read: Almond flour: everything you need to know about this nutritious, grain-free flour

2. Homemade fettuccine pasta made from beetroot flour

Ingredients:

  • 250 g beetroot flour
  • 2-3 eggs
  • 3 tbsp olive oil
  • 1-2 teaspoons of table salt and pepper
  • 2 tbsp water
  • Chopped garlic
  • parsley
  • Cherry tomatoes
  • Parmesan cheese
  • Lemon wedge

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Fettuccine pasta made from beetroot flour

Method:

  1. In a medium bowl, combine 250 g of beet flour and 1 teaspoon of table salt
  2. Mix the eggs and olive oil in another bowl. Make a well in the center of the flour and pour the mixture of beaten egg and oil
  3. Mix the mixture together to create a stiff batter. If you find that the batter is too hard, add 1-2 tablespoons of water. Note: The pasta dough is not as soft as bread dough
  4. Take the dough out of the bowl on a floured surface and knead by hand for about 10 minutes
  5. Cover your dough with plastic wrap or a towel and let it sit for almost 30-45 minutes. Note: While resting, the gluten can build up and your pasta will get the chew it needs
  6. After resting, continue kneading the dough. To make sure your dough is kneaded properly, stick your knuckle in the dough. The dough should slide back slowly. If your knuckles are indented, keep kneading instead. The dough is only ready if there is elasticity
  7. Then, using the hand roller, make a ball out of the dough and roll it to the desired thinness to make a thin chapatti
  8. Then cut thin strips of beetroot batter with a knife and ruler and your fettuccine pasta is ready
  9. Prepare the pasta sauce
  10. To make the pasta sauce, heat the olive oil in a large, deep pan over a medium flame
  11. Add sliced ​​garlic and paprika to the oil
  12. Then season with salt and pepper and add 1/4 of the drained pasta water to the sauce so that it becomes slightly sticky
  13. Finishing the fettuccine pasta
  14. Add the drained pasta, cherry tomatoes and parsley to the pasta sauce and stir everything well until the pasta sauce sticks to the pasta
  15. Squeeze fresh lemon juice over the pasta and pour the parmesan on top. Serve hot

Also read: Coconut Flour: The gluten-free, high protein flour that can be made at home

3. Green pea flour churros with chocolate ganache

Ingredients:

  • 1 cup of water
  • half cup of white sugar
  • half a teaspoon of salt
  • 2 tablespoons of vegetable oil
  • 1 cup of pea flour
  • 1-2 eggs
  • Oil for frying
  • 1 teaspoon cinnamon powder
  • cream
  • Finely chopped chocolate

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Green pea flour churros

Method:

Make and fry churros

In a small saucepan over medium heat, mix water, 2 1/2 tablespoons of sugar, salt, and 2 tablespoons of vegetable oil. Bring to a boil and remove from heat. Stir in green pea flour and mix with a spatula until the mixture forms a ball. Few lumps are okay
Pour the mixture into a large mixing bowl and let cool for 5 minutes
Add 1-2 eggs to the flour mixture and immediately start mixing with an electric mixer
Mix until mixture comes together and is smooth. Notice that it separates first, but continues to mix, it comes together
Pour the batter into a piping bag
Heat the oil for frying and pipe 5 to 6 inch strips of batter into the hot oil. Do not overfill the oil. Fry the churros until they turn golden
Let these drain on paper towels
Churros coating

Whisk 1/2 cup of sugar and cinnamon in a shallow bowl
Roll the drained churros in a cinnamon-sugar mixture
Steps for making chocolate ganache

Place finely chopped chocolate in a heatproof bowl
Heat the cream on the gas until it just boils. If it boils, the cream will be too hot and may separate or even burn the chocolate. As soon as you see small simmers around the edges, turn off the heating and immediately pour the warm cream over the chocolate
Let the two sit for a few minutes before stirring
Stir until smooth

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About the Author: Deepshika Garg is a Certified Nutritionist and currently affiliated with Country Kitchen.

Disclaimer: The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided “as is”. The information, facts or opinions in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for them.