Having a balanced diet with proper nutrient supplements is essential for heart health because today, heart and cardiovascular diseases are responsible for the top cause of death, globally. While everyone advises you to improve your exercise cycle and maintain a healthy lifestyle, modifying your diet is the foremost thing to do to improve your heart health and overall well-being of the body. 

By simply lessening outside junk food and consuming more of home-cooked food, you can totally achieve your heart health targets and there are hundreds of organic vegetable foods for you to try without getting bored. Some include dark green leafy vegetables, whole grains, beans, oats, yogurt, nuts, and soy products. Also, avoid packaged and processed foods along with refined vegetable oil from stores as they lead to inflammation of the arteries in your heart. 

You may wonder why only vegetable foods are especially organic for heart health and why not meat. Generally, meat consists of high saturated fat levels, and consuming it in higher quantities may aid in heart disease. Whereas, organic vegetables and fruits are rich in vitamins with antioxidants that reduce your cholesterol level and other substances in the arteries. So, here are 5 simple vegetable recipes for managing your heart health.

Rajma Chawal 

Rajma Chawal is a popular North Indian dish that consists of red kidney beans (Rajma) cooked in a tomato-based gravy and served with steamed rice (Chawal). The dish is often seasoned with a variety of spices, including cumin, coriander, turmeric, and garam masala, and may also include onions, garlic, and ginger.

Regarding heart health, Rajma Chawal can be a healthy dish to include in your diet. Red kidney beans are a good source of dietary fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the beans are rich in potassium, which can help lower blood pressure.

However, it’s important to note that the overall health benefits of Rajma Chawal will depend on how it’s prepared. If the dish is made with excessive amounts of oil, butter, or cream, it may actually be detrimental to heart health. Therefore, it’s important to enjoy Rajma Chawal in moderation and to opt for healthier cooking methods, such as using less oil and incorporating more vegetables into the dish.

Here’s a simple recipe for how to make Rajma Chawal:

Ingredients

• 1 cup dried organic red kidney beans (Rajma), soaked overnight
• 2 cups water
• 2 tablespoons oil or ghee
• 1 teaspoon cumin seeds
• 1 onion, chopped
• 1 tablespoon ginger-garlic paste
• 2 tomatoes, chopped
• 1 teaspoon pure turmeric powder
• 1 teaspoon red pure chili powder (adjust to taste)
• 1 teaspoon organic coriander powder
• 1 teaspoon cumin powder
• Salt, to taste
• 3 cups cooked basmati rice

Making :

1. Drain the soaked kidney beans and rinse them with fresh water. In a pressure cooker or large pot, combine the beans and water and cook for 15-20 minutes (or 1-2 whistles in a pressure cooker) until they are tender. Drain and set aside.
2. In a separate pan, heat the oil or ghee over medium heat. Add the cumin seeds and cook until they start to sputter.
3. Add the chopped onion and cook until it is soft and translucent.
4. Add the ginger-garlic paste and cook for another minute.
5. Add the chopped tomatoes and cook until they are soft and pulpy.
6. Add turmeric powder, red chili powder, coriander powder, and cumin powder. Stir well to combine. 
7. Add the cooked kidney beans to the tomato mixture and stir well to coat the beans with the spices.
8. Add salt to taste and simmer for 10-15 minutes until the flavors have melded together.
9. Serve the rajma hot with steamed basmati rice. Garnish with chopped cilantro, if desired. 

Low-calorie Oats Idli

Low-calorie oats idli is a healthier version of the traditional South Indian idli, a popular breakfast dish made with fermented rice and lentil batter. Low-calorie oats idli is made by replacing some of the rice with oats, which increases the fiber and protein content of the dish while reducing the calorie content.

Low-calorie oats idli can be a healthy dish to include in your diet. Oats are a good source of soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, oats are rich in antioxidants, which can help protect against oxidative damage and inflammation in the body.

Here’s a simple recipe for low-calorie oats idli:

Ingredients:

• 1 cup organic rolled oats
• 1 cup plain low-fat yogurt
• 1/2 cup pure semolina (rava)
• 1/2 teaspoon pure baking soda
• Salt, to taste
• Water, as needed
• Oil or cooking spray, for greasing the idli molds

Making :

1. In a blender or food processor, grind the rolled oats to a fine powder.
2. In a mixing bowl, combine the ground oats, plain low-fat yogurt, semolina, baking soda, and salt. Mix well to form a smooth batter.
3. Add water as needed to adjust the consistency of the batter. It should be thick but pourable.
4. Grease the idli molds with oil or cooking spray.
5. Pour the batter into the idli molds, filling them about 2/3 of the way full.
6. Steam the idlis in a steamer basket or pressure cooker for 10-15 minutes, or until a toothpick inserted into the center of an idli comes out clean.
7. Remove the idlis from the molds and serve hot with chutney and sambar.

Chickpeas with Salad

Salad with chickpeas is a healthy and delicious dish that is made with a variety of organic vegetables, herbs, and spices, along with cooked or canned chickpeas (also known as garbanzo beans). This dish is often dressed with a light vinaigrette or yogurt-based dressing.

Salad with chickpeas can be a beneficial dish to include in your diet for better heart health. Chickpeas are a good source of fiber and protein, which can help lower cholesterol levels and reduce the risk of heart disease. Additionally, the vegetables in the salad are rich in vitamins, minerals, and antioxidants, which can help protect against oxidative damage and inflammation in the body.

Here’s a simple recipe for salad with chickpeas:

Ingredients:

• 1 bowl chickpeas, drained and rinsed
• 1/2 red onion, chopped
• 1 red bell pepper, chopped
• 1 cucumber, chopped
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 1/4 cup natural olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• Salt and black pepper, to taste

Making :

1. In a large mixing bowl, combine the chickpeas, red onion, red bell pepper, cucumber, parsley, and mint.
2. Whisk together the olive oil, lemon juice, garlic, salt, and black pepper in a small bowl to make the dressing.
3. Pour the dressing over the salad and toss well to coat all the ingredients.
4. Cover the salad and chill in the refrigerator for at least 30 minutes before serving.

Note: You can also add other vegetables, such as cherry tomatoes, carrots, or celery, to the salad for added nutrition and flavor. Additionally, you can experiment with different herbs and spices to customize the salad to your taste preferences.

Zero-oil Mixed Vegetable Curry

Mixed vegetable curry is a delicious and nutritious dish made with a variety of organic vegetables, herbs, and spices. The vegetables are typically cooked in a spiced tomato-based sauce, which gives the dish a rich and flavorful taste. Mixed vegetable curry can be served as a main dish with rice or bread, or as a side dish to accompany other meals.

Organic mixed vegetable curry is a delicious and super beneficial dish to include in your diet. Vegetables are rich in vitamins, minerals, and antioxidants, which can help protect against oxidative damage and inflammation in the body. Additionally, the spices used in the curry, such as turmeric, cumin, and coriander, have anti-inflammatory and antioxidant properties that can also benefit heart health.

Here’s a simple recipe for mixed vegetable curry:

Ingredients

• 2 tablespoons organic vegetable oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper
• 1 bowl of natural diced tomatoes
• 1 bowl chickpeas, drained and rinsed
• 2 cups mixed vegetables, such as carrots, cauliflower, green beans, and peas
• Salt, to taste
• Chopped fresh cilantro, for garnish

Making :

1. In a large pot or Dutch oven, heat the vegetable oil over medium heat.
2. Add the chopped onion and cook until softened and translucent, about 5 minutes.
3. Add the minced garlic and grated ginger and cook for another minute, until fragrant.
4. Add the ground cumin, coriander, turmeric, and cayenne pepper and cook for another minute, stirring constantly.
5. Add the diced tomatoes and their juice, along with the drained and rinsed chickpeas. Bring to a simmer and cook for 10 minutes, until the sauce has thickened slightly.
6. Add the mixed vegetables to the pot and stir to coat with the sauce. Cover and simmer for 15-20 minutes, until the vegetables are tender.
7. Season with salt, to taste.
8. Garnish with chopped fresh cilantro before serving.

Whole grains with Spring onion and Mushroom 

Whole grains with spring onion and mushroom is a healthy and delicious dish made with a variety of organic whole grains, such as quinoa, brown rice, or farro, along with sautéed mushrooms and spring onions. This dish is often seasoned with herbs and spices and can be served as a side dish or a main dish.

Whole grains cooked with spring onions and mushrooms can be a heart-healthy dish to add to your diet. The fiber, vitamins, minerals, and antioxidants included in whole grains can help reduce cholesterol levels, inflammation, and heart disease. Moreover, spring onions and mushrooms are low in calories and fat and a rich source of vitamin C and potassium.

Here’s a simple recipe for whole grains with spring onion and mushroom:

Ingredients:

• 1 cup organic whole grains, such as quinoa, brown rice, or farro
• 2 cups water or vegetable broth
• 1 tablespoon pure olive oil
• 1 small onion, chopped
• 2 garlic cloves, minced
• 8 ounces sliced mushrooms
• 2-3 spring onions, sliced
• 1/2 teaspoon dried thyme
• Salt and black pepper, to taste

Making :

1. In a medium saucepan, combine the whole grains and water or vegetable broth. Bring to a boil, then reduce the heat to low and cover the pot. Simmer for 20-25 minutes, until the grains are tender and the liquid is absorbed.
2. While the grains are cooking, heat the olive oil in a large skillet over medium heat.
3. Add the chopped onion and cook until softened and translucent, about 5 minutes.
4. Add the minced garlic and sliced mushrooms and cook for another 5-7 minutes, until the mushrooms are tender and browned.
5. Add the sliced spring onions and dried thyme to the skillet and cook for another 2-3 minutes, until the onions are softened.
6. Season the mushroom mixture with salt and black pepper, to taste.
7. When the grains are done cooking, fluff them with a fork and transfer them to a large serving bowl.
8. Add the mushroom mixture to the bowl with the grains and toss well to combine.
9. Serve warm or at room temperature.

Note: You can use any type of whole grain you like in this dish, and you can also experiment with different herbs and spices to create your own unique flavor profile. This dish can be made in advance and stored in the refrigerator for a few days, making it a convenient and healthy option for meal prep.

Eating vegetable foods, especially organic, is extremely good for your overall heart health in many ways as they help you in cutting down on consuming higher-calorie foods such as meat and seafood. Vegetable foods are naturally rich in vitamin A and vitamin C which may help lower the risk factors for cardiovascular diseases. They function as antioxidants in your body, slowing or preventing atherosclerosis by preventing the artery plaque from forming from cholesterol and other substances in arteries. 

Switch to Purity Prayag’s organic vegetables 

Purity Prayag’s organic store helps you find farm-fresh organic vegetables all year round. Our vegetables are organically grown and completely free from chemicals, allowing our consumers to experience the savour of fresh vegetables and ingest all of the naturally available nutrients for better health. All of our stores stock fresh vegetables every Wednesday and Saturday for you to shop fresh and switch to a healthier lifestyle.