Why Vegetable Flours Are Better Than Regular Flour? Health Benefits Of Vegetable Flours (With Recipes)

When we are constantly looking for healthier options to replace wheat or rice-dominant diet, chances are we might be looking for something expensive or fancy that is sourced from outside of the country. However, there are a lot of homegrown substitutes available that are regionally produced. One of the best healthy alternatives is vegetable flours that help you get the nutrition your body requires. A few selected vegetable flours made of Beetroot, Broccoli, Spinach and Green Peas offer outstanding health benefits. Beetroot flour is rich in antioxidants, helps in weight loss and also boosts your immune system while Broccoli flour has anti-inflammatory properties and helps manage diabetes. These vegetable flours can be the perfect alternative for any recipe that calls for flour from bread, cupcakes, muffins, pasta, noodles, and so much more. When you use vegetable flours in your meals, you get added benefits that you would not 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 made with different vegetable flours that you would love to try making at home.  

1.    Spinach Kathi Roll 

Ingredients:

• 1 Onion
• 1 Tomato
• 1 Bell pepper
• 1 cup Paneer
• 1 cup Beans
• 1-2 tablespoon oil
• 1 cup Spinach Wheat Flour
• Ginger-Garlic paste
• Salt (as per taste)
• Ajwain
• Cumin seeds
• Chilli Powder
• Coriander Powder
• Garam Masala
• Chopped Coriander 

Method:

1. Rinse and chop all the veggies 
2. Then steam it in a pressure cooker for 10-15 minutes or 2 to 3 whistles on medium flame
3. Then heat 1-2 tablespoon oil in a pan and add 1/4 teaspoon ajwain and 1/4 teaspoon cumin seeds. Let them splutter 
4. Further, add half chopped onions and saute them till they turn golden brown 
5. Add a bit of ginger garlic paste & half cup chopped tomatoes 
6. Then add 1/4 teaspoon turmeric powder, half teaspoon red chilli powder, half teaspoon coriander powder and half teaspoon Garam masala & mix them well 
7. After this, add the steamed veggies and further saute for 5 minutes on the medium flame – Do make sure the stuffing is dry 
8. Finally, add the cut cubes of paneer & chopped coriander leaves and keep the veg stuffing aside to cool down 
9. Kneading Spinach Flour Atta with salt and water, add oil and knead it well until soft and pliable 
10. Set aside for 15 to 20 minutes 
11. Preparing Rotis from Spinach Wheat Flour Dough and place the roti on tawa and cook it on medium flame 
12. After even roasting on both sides, place the mix veg stuffing in the centre of the Spinach Chapatti and sprinkle some chat masala powder on the top 

Also Read: Almond Flour: Everything You Need To Know About This Nutritious Grain-Free Flour

2.     Homemade Fettuccine Pasta from Beetroot Flour 

Ingredients:

• 250g Beetroot Flour
• 2-3 Eggs
• 3 tbsp Olive Oil
• 1-2 tsp Table Salt and Pepper
• 2 tbsp Water
• Chopped Garlic
• Parsley
• Cherry Tomatoes
• Parmesan Cheese
• Lemon Slice 

Method:

1. In a medium-sized bowl, combine 250 g Beet flour & 1-teaspoon table salt 
2. In another bowl, mix eggs and olive oil. In the centre of the flour, make a well and pour the beaten egg – oil mix 
3. Mix the mixture to make it a stiff dough. If you find the dough is too hard, add 1-2 tbsp water. Note: The pasta dough will not be as soft as bread dough  
4. Remove the dough from the bowl on a floured surface and knead it by hand for about 10 minutes 
5. Cover your dough with plastic wrap or towel and let it rest for almost 30-45 minutes. Note: The resting phase will allow the gluten to form and it will give your pasta the chew it needs 
6. After rest, knead the dough further. To ensure your dough is kneaded properly, stick your knuckle into the dough. The dough should slowly push back. Instead, if your knuckles create an indentation, continue kneading. The dough will be ready only when there will be elasticity 
7. Then with the hand roller, make a ball from the dough and roll it to the desired thinness to make a thin chapatti 
8. With knife and ruler then cut thin strips of Beetroot dough and your Fettuccine Pasta is ready 
9. Preparing the Pasta Sauce 
10. For Preparing Pasta Sauce, heat olive oil in a large deep pan over medium flame 
11. Add sliced garlic and red pepper to the oil 
12. Then season it with salt and pepper and add 1/4 drained pasta water to the sauce, to make it slightly sticky 
13. Finishing the Fettuccine Pasta 
14. Add the drained pasta, cherry tomatoes and the parsley to the pasta sauce and toss everything well, till the pasta sauce sticks to the pasta 
15. Squeeze fresh lemon juice over the pasta and top it with the parmesan cheese. Serve it hot 

Also Read: Coconut Flour: The Gluten-Free Protein Rich Flour That Can Be Made At Home

3.    Green Peas Flour Churros With Chocolate Ganache 

Ingredients:

• 1-cup water
• half cup white sugar
• half teaspoon salt
• 2 tablespoon vegetable oil
• 1 cup green peas flour
• 1-2 eggs
• Oil for frying
• 1 teaspoon cinnamon powder
• Cream
• Finely-chopped chocolate 

Method:

Making & Frying Churros 

In a small saucepan over medium heat, combine water, 2 1/2 tablespoons sugar, salt and 2 tablespoons vegetable oil. Bring to a boil and remove from heat. Stir in green peas flour and keep mixing with a spatula until the mixture forms a ball. Few lumps in it are fine 
Transfer the mixture to a large mixing bowl and let it cool for 5 minutes 
Add 1-2 eggs to flour mixture and start blending immediately with an electric mixer 
Blend until mixture comes together and is smooth. Note, it will separate at first but keep mixing it will come together 
Fill the dough into a piping bag 
Heat oil for frying and pipe 5- to 6-inch strips of dough into the hot oil. Do not overcrowd the oil. Fry churros until they turn golden 
Drain these on paper towels 
Churros Coating 

Whisk together 1/2 cup sugar and cinnamon in a shallow dish 
Roll drained churros in cinnamon and sugar mixture 
Steps for Making Chocolate Ganache 

Place finely chopped chocolate into a heatproof bowl 
Heat cream on the gas until just simmering. If it is boiling, the cream is too hot and could separate or even burn the chocolate. Once you see little simmers around the edges, turn off the heat 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 Author: Deepshika Garg is a certified dietitian and is currently associated with Country Kitchen.

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