Grains
Grains can be various types including Lentils (Daal), Wheat(Gandum), Rice (Chawal), Seasame (Till) etc.Lentil is a staple food in every Pakistani household. Each region of Pakistan has its favourite selection of lentils and each lentil is prepared differently. They are jam-packed with plenty of benefits like protein, fiber, iron, potassium and magnesium. They have no trans-fat, sodium and cholesterol. Often the names of the lentils are confusing and it is difficult to distinguish between them. In Hindi, 'Sabut' is used for whole lentil and the word 'Dhuli' is used for split and husked/skinned lentils. Sesame is an ancient spice, one of the first recorded plants used for its seeds. It has been used for thousands of years and is still an oil seed of worldwide significance
Seasame (Till)
The simplest and now commonest use of sesame is as whole seeds sprinkled over cakes and breads, like poppy seeds. In Syria and Lebanon it is mixed with sumac and thyme to make the condiment zatar. Sesame is a key ingredient in halva, the Middle Eastern confection, where the seeds are ground and pressed into blocks with various sweet or nutty ingredients.
Green Gram (Dal Harey Mung)
The green moong or green gram is one of the most flexible pulses available. Not only can you make it into a simple dal, but it’s used to make sweets as well. Plus green moong sprouts are a wonderful source of protein. They are available whole, split, with skin on, and removed. It’s a source of manganese, potassium, folate, magnesium, copper, zinc, and vitamin B. Also high in dietary fiber.
Red Lentils (Masor Dal)
These are probably the most common lentils and can be easily found in most grocery stores. Similar to the mung beans the whole red lentils can be sprouted and then used in curries, soups, rice dishes and breakfast bowls. You can sauté them with some salt and pepper for a protein packed breakfast or snack. Split red lentils cook very fast and makes delicious daal. It is also cooked with moong dal.
Black Eyed Beans (Chawli)
Black Eyed Beans, are a favourite southern bean and it is made by skinning and splitting Black-Eyed Peas. It is a warm season crops / vegetable that grows best in warmer, more southerly areas of the country. It is a good source of dietary fiber and protein.
Yellow Lentils (Moong Dal)
These are skinned and split (lablab) Val beans. They have a mild, slightly nutty flavor and hold a good consistency. Like other lentils and it is also a good source of protein and dietary fibre. It's widely used in breakfast and with rice which makes it more delicious.
Split Bengal Gram (Dal Channa)
Split Bengal Gram is practically unknown in the West. Chickpeas that have been split in half, retaining a dull yellow colour and lightens when it is cooked. Split Bengal Gram has a great flavour, being both sweet and nutty. It is high in fiber and help to lower cholesterol.
Split And Skinned Black Gram (Dal Mash)
Urad Dal is also known as Black Gram. It is oval shaped and once the outer layer is peeled off to reveal a white seed inside, it is then split into half for further use. Black gram is known to be most nutritious than the white urad dal, as it retains its outer coat which is healthy and aids digestion. The urad split without shells is referred as white urad dal. White lentil like other pulses is excellent source of protein and nutritional fibre.
Chickpeas (Channey)
Chickpeas contain a range of nutrients, including protein, which is necessary for bone, muscle, and skin health. Chickpeas come in a variety of colors—green, black, brown and red, though the most popular and recognized color is beige. They are used in salads, soups or stews, or as a quick snack.The chickpea is the main ingredient in many Middle Eastern dishes like falafel, where it's ground, shaped into balls, and in hummus, where it's cooked, ground and made into a dip.
Kidney Beans(Lobia)
The lobia is cooked in plenty of ways in Asia and elsewhere. For instance in Vietnam, it’s used to make a dessert called Che Dau Trang where the peas are cooked with coconut milk and sticky rice. In Trinidad and Tobago it’s also used to make beans and rice. In Pakistan, it is prepared similar to how other dal preparations are made. Lobia is packed with protein and fiber, and is equally good diet to lose weight. It also controls fluctuation of cholesterol levels, and keeps them lowered.