Traditional Food of Rajasthan : It’s complete in all respect !

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The western side of Aravali Hill Range is desert. The rains are very less and ground water is too deep to be used for agriculture. Water scarcity results in scarcity of fruits & vegetables, specially during the summer.  Further, most of the population is pure vegetarian / vegan. Over and above the people are very hard working. In the absence of non-veg foods, fruits & vegetables what keeps them healthy in the summer is very interesting to know about.

If you happen to visit and observe you will find that their daily diet generally include following items ;

1. Bajre ki roti (Millet) : 80 % of Iron and 60 % of Magnesium requirement is met by it.

2. Ghee / Butter : 50 % of Vitamin A ( carotene) requirement is provided by 25 gms of Ghee per day

3 Lal Mirch ki Chatani : It serves 20 % of Vitamin A requirement.

4. Hara tamatar / Hari Mirch combination  : It serves for around 25 % DV of Vitamin A and more than 100% l requirement of Vitamin C.

6. Doodh (milk), Dahi (curd) , Chach (Butter Milk) : 500 ml  of milk plus  200 gms of dahi plus  500 ml of Chach provides 100 % DV of Vitamin B12 and Calcium. 

7. Lahsun ki Chatni (in winters ) along with red chilli powder. (Garlic with red chilli and some times with Kachari) : It serves for around 50 % of DV of Vitamin B6.

8. Vitamin E  requirement is met by by consumption of above Mungfali Oil ( Peanut Oil) in Achar / pickle by 20 % DV and above mentioned Ghee by another 20 % DV.

The balance requirement of Vitamins and minerals are compensated by taking followings foods.

Calcium by Chnaa (Bengal Gram),

Iron by Gud (Jaggery) ,

Vitamin E by Peanuts / Mungfali .

To compensate the deficiency if any due to shortage of one or more of the above items, followings foods  are very handy and useful like :

a). Pickle (Achar) full of Masale ( like Dana Methi, Saunf, Kalaunji, Haldi, Lal Mirch) with Mungfali TEL , b). Pyaz (in summers)(Onion) :

Both of them serves as the best  antioxidants which increases the metabolism to a very good extant.

In addition the sabji prepared with local available vegetables like Potato,  etc .Indian Masale ( like Dhaniya, Jeera, Lal Mirch, Haldi, Heeng ) with  Mungfali Tel covers up remaining  deficiency of Vitamin A, B6, E etc.

Thus  above combination is good enough to meet all the vitamins * minerals requirements !

The detailed breakup is as follows.

X”= Sabji Masale, Achar Masale, Pyaz, LahsunÈ

Vitamin

/  % DV 

Bajra

“X” Items

Hari Mirch

Mungfali Tel

Doodh

/Dahi

/Chach

Ghee

Chana

Total

A

 

40

     

50

 

90

B6

10

40

       

10

60

B12

       

50

   

50

C

   

180

       

180

E

     

25

 

25

 

50

Calcium

10

     

70

 

10

130

Potassium

20

30

   

30

 

10

90

Magnesium 

60

20

   

30

 

15

125

Iron

80

30

       

10

120

 X”= Sabji Masale, Achar Masale, Pyaz, Lahsun

The detailed of each item in % DV is as below :

Reference Value of 100 %DV

(w.r.t.  DV= 15000IU

=4500 microgram =3 times of Vitamin A)

 (w.r.t. DV=2mg) (w.r.t.  DV=5 microgram)  (w.r.t. DV=60mg)  (w.r.t. DV=20mg)  (w.r.t. DV= 1000mg  (w.r.t. DV=3500 mg)  (w.r.t. DV=400mg)  (w.r.t. DV=18mg)
Item               Value in % DV

Name in English

हिन्दी में 

नाम

Name in HINGLISH

Quantity =  Serving per day (Approx)

Total Carotene

Vitamin B6 

Vitamin B12 

Vitamin C 

Vitamin E 

Calcium 

Potassium 

Magnesium  

Iron

Achar Masale          

Fennel

सोंफ

Saunf

10 gms

     

2

   

1

   

Asafoetida

हींग

Hing

1 gm

         

7

     

Chilli Powder Red 

लालमिर्च

Lal Mirch Powder

2.7 gms (1 tsp)

16

5

   

5

 

1

1

2

Fennel Flower / Nigella Sativa

Kalaunji

Kalaunjij

2 gms ( i1 tsp)

         

2

 

2

2

Fenugreek Seeds

DANA मेथी 

Methi Dana

3.7 gms (1 tsp)

             

1

6

Turmeric

हल्दी

Haldi

2.2 gms (1 tsp)

     

1

   

1

1

4

Sabji Masale

Coriander seeds

सुखाधनिया

Sukha Dhania

5 gms (1 TBSP)

     

1

   

3

4

4

Cumin

जीरा

zeera

2.1 gms (i tsp)

         

2

1

2

7

Chilli Green 

हरीमिर्च

Hari Mirch

20 /45  gms ( I piece)

10

5

 

181

   

4

2

2

Garlic

लहसुन

Lahasun

10 Cloves

 

20

 

15

 

6

3

2

3

Onion Raw

प्याज / कान्दा

Pyaz, Kanda, Pyaj

100 Gms

 

5

 

12

 

2

4

2

1

Tomato Green

Hara Kachchaa टमाटर

Hara Tamatar

50 gms

12

3

 

19

2

1

12

2

2

Peanut Oil

Mungfali ka Tel

Mungfali Ka Tel

28 gms ( 2 TBSP)

       

22

       

Total of % DV of Spices / Oil / Pyaj/ Lahsun/ Tamatar =”X”

38

38

0

231

29

20

30

19

33

Millet 

बाजरा

Bajra

200 gms

 

9

     

54

18

68

90

Bengal Gram Whole

साबुत  चना

Sabut Chana

50 gms

 

14

 

4

 

10

13

15

13

Butter Milk

छाछ

Chach

300 gms

3#

3

18

6

2

42

16

10

 

Ghee

घी

Ghee

25 gms

51#

     

20

       

Milk

दूध

Doodh

250 gms

8#

 

23

9

 

30

12

19

 

Total % DV

   

100

131

41*

250

51

156

89

131

136

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

# = Vitamin A

* = For Vitamin  B12  Please refer http://rajora.in/food/rethinking-clarifying-the-vitamin-b12-issue/