Please select a recipe below:
All legumes are high in protein. Red beans, black beans and other beans are no exception. Dried beans are important sources of protein in vegetarian diets. Green Beans are a good source of fiber and vitamin.
- Gugji Razmah
- Razamah hem/pole bean
- Gugji Waari-Muth
- Munga dal
Goat meat/lamb or seyon, has less fat than chicken or any of the red meats.
- Rogan Josh
- Tabakh Naat Or Kabar Gaah
- Kukur / Murga
- Kashir Gaad
Teas and Sweets:
- Kehwa / Kava / Mougel
- Sheer Chai
- Nun Chai
-Alla Posh Munji
Pumpkin - Flower. Pumpkin vines have large, yellow flowers that are 4 to 5 inches in diameter. Males are on long stems with a rod like structure inside the flower This flower is low in Saturated Fat and Sodium, and very low in Cholesterol.
- Hakh / Saag/Collard greens
A member of the brassica family, collard greens are rich in various nutrients including vitamin A, vitamin C and beta-carotene as well as other antioxidant carotenoids such as lutein. Collard Greens, like other green leafy vegetables are associated with low rates of all cancers.
- Munji-Hakh / Ganth Gobi / Kohlrabi
Kohlrabi is in the mustard family, Brassicaceae or Cruciferae. Its scientific name is Brassica oleracea gongylodes. Kohlrabi is a good source of vitamin C. Most varieties of kohlrabi are light green, though some are purple.
Botanical name of spinach is Spinacia oleraceaIt is more nourishing than other green vegetables. It is a valuable part of the diet in anemia, not only on account of its iron, but also for its chlorophyll. Fresh leaves of Spinach are a rich source of vitamin A
Botanical name is malvacea sylvestris and common name is malwa.
- Wupal Haakh
Cabbage is a cruciferous vegetable and may reduce the risk of some forms
of cancer including colorectal cancers. Cabbage is also high in beta-carotene,
vitamin C and fiber.
- Phool Gobi/ Cauliflower
Cauliflower is a nutritious vegetable - one serving contains 100% of the Vitamin C and is a good source of Vitamin A, Potassium, Fiber and Folacin
- Tschut Gugji / Shalgam
Turnip (Brassica rapa L.) is a root Brassica crop and has been used as a vegetable.
Eggplant / brinjal / baingan / wangun
- Buza Wangun / Baingan Raita/Eggplant
- Chuk Waangun
Aloo / Ollu / Potatoes
- Tamatar Ollu
This food is considered very low in Saturated Fat and Cholesterol. It is also considered a good source of Dietary Fiber and a very good source of Vitamin C.
- Nadur Yakhni
- Chuk Nadur / Kamal Kakdi
- Muji Chetini/radish
Botanical name of radish is Raphanus sativus. Structurally, it resembles the turnip. Radishes are considered an excellent food remedy for stone, gravel and scorbutic conditions
- Fried Muji / Mooli Chetini
- Pudina /
M int Chetini
Mint Mentha sp. is the dried leaf of a perennial herb. Taste and aroma of a mint is strong and sweet with a tangy flavor and a cool after taste
-Tschuk wangan hatcchi
Paneer / Cheese
Paneer/cheese is soft white tofu like structure. Typically made from cow’s milk . Cheese is considered an excellent source of calcium, Vitamin A, Vitamin D, and Phosphorous.
- Ledar chaman / Paneer
- Wuzij Chaman or Red
Source of nutritional facts and botanical names are obtained from friends and Internet sources.