When you think of Indian food, the first things that may come to mind are fragrant spices and colorful dishes. But it also offers nutrients that can fuel you as well.
Power up with plant-based staples
Lentils and beans are fundamental in Indian cooking. Both are rich in complex carbohydrates and fiber, which help keep your energy steady during long classes and study sessions. If you’re looking to eat less meat, they’re also excellent sources of plant-based protein that keep you feeling full.
For a quick, protein-rich snack, roast a can of chickpeas (also known as garbanzo beans) with turmeric, cumin and curry powder. Pair with a handful of nuts or baby carrots for an extra energy boost.
Why beans and lentils deserve a spot on your plate
Beans and lentils are great sources of protein and fiber–two nutrients that help you feel full longer, as they take longer to digest. This also provides better energy levels to help you get through the long afternoons and late evenings of studying.
Beans and lentils are also good sources of many necessary vitamins and minerals, including iron, folate, magnesium, potassium and zinc, which support your metabolism. Fatigue is a common symptom if you’re too low in these nutrients. Aim to get at least three to five servings of beans, legumes or lentils per week. More is even better!
Flavor that fuels
Spices are the heart of Indian cuisine, and they do more than just make food taste great. Turmeric, known for its bright yellow color, has anti-inflammatory properties. Cumin helps digestion, while ginger and garlic can strengthen your immune system.
Try sprinkling these spices on roasted vegetables like pumpkin, squash, carrots or eggplant. All those different colors of produce ensure a variety of antioxidants–tiny but powerful molecules that provide ani-inflammatory benefits.
Keep your taste buds and body happy
Indian cuisine offers a delicious way to explore new foods while boosting your nutrition. From plant-based proteins to health-boosting spices, these dishes can help you stay energized and satisfied throughout the semester.
Need help navigating campus dining or making healthier food choices?
- Ellyn McCarter is a registered dietitian and nutrition manager with UNL’s Dining Services. For questions and accommodations within the dining halls, email Ellyn at emccarter2@unl.edu.
- Sarah Keegan is a registered dietitian at the University Health Center. Your first nutrition counseling session is covered by student fees. Call 402.472.5000 to schedule an appointment with Sarah.
