For traditional Indian pulses, vaal beans, also called field beans or hyacinth beans, do not receive the attention they often deserve. The flat, small beans have been in the Maharashtrian and South Indian food repertoire for years and possess unique flavour and health benefits that can play a strong role in improving your health. The article will outline the top seven vaal beans health benefits and why vaal beans should have a place in your kitchen.
What Are Vaal Beans?
Vaal beans or Dolichos lablab are flat, white, or pale brown legumes that are commonly used in many Indian households. Vaal beans are typically soaked, sprouted, and then cooked into different curries like vaal usal or vaalachi khichdi. The soaking and sprouting process adds flavour, health benefits, and makes the beans more nutritious and easily digestible.
Nutritional Breakdown of Vaal Beans
Before outlining the vaal beans health benefits, let’s take a quick look at the nutritional breakdown of the beans. Vaal beans offer:
- Protein
- Dietary fibre
- Iron
- Calcium
- Magnesium
- Vitamin B-complex
- Antioxidants
The nutrients, amongst others, mean that vaal beans are a complete food ingredient, making them great for vegetarians or those looking to introduce plant-based protein sources.
Following are the few health benefits of vaal beans
Wealth of Plant-Based Protein
One of the most valuable vaal beans health benefits is their protein content. A cup of cooked vaal beans contains about 14-16 grams of protein, making them an ideal meat substitute for vegetarians and vegans alike! Protein is an important component of muscle repair, hormone production, immune function, and cellular health. By adding vaal beans to your meals, it can help fulfill your daily protein intake, especially when paired with rice or any whole grain to obtain the complete amino acid profile.Â
Boosts Digestive Health
As a source of dietary fiber, vaal beans have a big health benefit in maintaining a healthy digestive system. Fiber-rich foods should be consumed regularly to promote bowel movement, relieve constipation, and healthify your gut system. When vaal beans are sprouted, they gain fiber and enzymes, making them easier to digest. This is beneficial for anyone who feels bloated or has a sensitive stomach. Of all the vaal beans health benefits, enhanced digestion is one of the biggest attractions to the traditional Indian way of diets.
Promotes Heart Health
A welcome addition to your diet, vaal beans come with properties that will help your heart. These small legumes boast magnesium and potassium, both of which help regulate blood pressure levels. These beans are also a good source of fibre, which helps to lower bad cholesterol (LDL) and minimize your risk of heart disease. In addition to other health benefits, vaal beans are low in fat and contain no cholesterol. Eating a diet rich in plant-based legumes is associated with better cardiovascular outcomes, and vaal beans health benefits are directly comparable to these findings.
Supports Managing Blood Sugar
Vaal beans boast a low glycemic index, which means they are less likely to spike blood sugar levels. The complex carbohydrates and fibre break down gradually, offering a slow release of glucose into the bloodstream, making them an excellent food choice for folks with diabetes or those trying to manage sugar levels. Studies show that legumes (including vaal beans) promote insulin sensitivity, and should be included in diabetic eating patterns. This is one of the vaal beans health benefits that is often overlooked and deserves further evaluation.
Enhances Iron and Energy Levels
Iron deficiency is one of the most common nutrient deficiencies in the world, and tiredness and fatigue are common signs of iron deficiency, especially in women. Vaal beans are a great plant-based source of iron, which helps make hemoglobin and carry oxygen in the body. Your body can absorb more iron from sprouted vaal beans, because iron is more bioavailable post-sprouting. When you eat vaal bean sprouts with food high in vitamin C, like lemon or tomatoes, this will promote further iron absorption. This makes vaal beans a great natural remedy to treat anemia and increase energy levels.Â
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Ideas for Vaal Beans in Your Diet
Now that you know about the great health benefits of vaal beans, you’re probably wondering how to add them to your diet. Here are some ideas to consider:
- Vaal Usal: A traditional Mahrashtrian sprouted bean curry, packed with spices and coconut.
- Vaal Khichdi: A delicious dish of vaal beans and rice – similar to a lentil rice dish.
- Vaal Stir-fry: Quick stir-fried vaal beans with garlic and spices like mustard seeds and curry leaves
- Sprouted Vaal Salad – tossed with chopped onion, tomato, green chile, and lemon juice.
If possible, soak the beans overnight and germinate for 24-36 hours, it will enhance the taste and health benefits.
While vaal beans are small, nutritionally they are extraordinary. At the same time, vaal beans health benefits are extensive and extremely well supported by tradition and research, and vaal beans can be used in various ways in Indian cuisine, and their nutrition structure, it is time to focus on the small, yet impactful legume. Regardless of your motivation as a health enthusiast, or whether you are diabetic, or someone who cheers for healthier eating choices, vaal beans are a nutritious and delicious addition to your meals. Go ahead and sprout your own vaal beans today, and take advantage of all its health benefits and everything it has to offer!
