INDIAN VEGETABLES

As diverse as the group of vegetables that make up this group, the growing methods are similarly diverse. From greenhouse to field grown, all employ the latest techniques and technologies to grow the best quality produce. In New Zealand we have an assurance programme which provides a traceable, accountable system from crop to customer. It is known as New Zealand GAP and stands for Good Agricultural Practice. This ensures that best practices have been employed in the production, packaging and distribution of your vegetables. By meeting the standards required under New Zealand GAP, growers are able to demonstrate to their customers that their products are of a high quality, produced in a sustainable manner, and are safe to eat. In a nutshell, it means you can buy with confidence. New Zealand GAP is supported by all major New Zealand retailers and fresh produce wholesalers. In addition, New Zealand GAP has been successfully benchmarked against international quality assurance programmes, and approved by the New Zealand Food Safety Authority. See www.newzealandgap.co.nz

This varied group of Indian vegetables can be used to supplement your vegetable intake and can help you enjoy all the benefits of 5+ A Day!
Reference: Hedges & Lister. Plant & Food Research Confidential Report No 2291. Nutritional attributes of Indian vegetables. June 2008. This report may be downloaded from www.vegetables.co.nz. Written with assistance from the New Zealand Institute for Plant & Food Research.

Horticulture New Zealand PO Box 10232 Wellington 6143 Ph 64 4 4723795 www.hortnz.co.nz

ew Zealands vegetable varieties continue to grow as more international foods are prepared and new food trends arise. As the population of Indian people living in New Zealand increases more varieties of Indian vegetables are becoming available. This group of Indian vegetables vary greatly, as does their uses and nutritional benefits. This group includes leafy vegetables, seeds, pods and unusual members of the gourd family and herbs. As with most less common vegetables there is limited research on some of these vegetables. Much of the information in this booklet is based on small studies or assumptions. More information will be known as further research is carried out.

What are the nutritional heroes in this group?

Micronutrients are just as the name suggests; nutrients that are required by the body in small amounts. Micronutrients are important for day-to-day body functioning and deficiencies in the individual micronutrients can result in serious health consequences. Unlike the macronutrients (carbohydrate, fat, protein) micronutrients do not contain calories. Micronutrients can be divided into vitamins and minerals. The major functions of the main micronutrients contained in these Indian vegetables are described below.

What do these nutrients do?

Vitamins
Vitamins and their function in Indian vegetables
Name Vitamin A (Some carotenoids converted to retinol in the body) Vitamin C (also called Ascorbic acid, or ascorbate) Major function Important for normal vision and eye health Involved in gene expression, embryonic development and growth and health of new cells Assist in immune function May protect against some cancers and heart disease A protective antioxidant - may protect against some cancers Necessary for healthy connective tissues tendons, ligaments, cartilage, wound healing and healthy teeth Assists in iron absorption Involved in hormone and neurotransmitter synthesis Support for heart, lungs, prostate, and digestive tract An antioxidant, may protect against atherosclerosis and some cancers Important for digestion and metabolism Needed for nerve transmission Involved in the formation of blood cells Found in Taro leaves

Bitter melon Snake beans Taro leaves

Vitamin E (Tocopherols and Tocotrienols) Thiamin (Vitamin B1)

Taro leaves Cow peas Snake beans Indian beans Pigeon peas Taro leaves Cow peas Taro leaves Snake beans Pigeon peas Taro leaves Pigeon peas Taro leaves

Riboflavin (Vitamin B2) Niacin (Vitamin B3)

Important for skin and eye health Important for digestion and metabolism Important for digestion and metabolism Assists with the storage and breakdown of fat Reduces bad cholesterol and increases good cholesterol Assists with metabolism Important for neurotransmitters Helps with oxygen circulation Reduces homocysteine levels to be beneficial to heart health Prevents certain types of anaemia Required for DNA synthesis Important for preventing neural tube defects Key role in preventing stroke and heart disease, including reducing blood homocysteine levels with vitamin B12 May protect against colonic and rectal cancer

Vitamin B6

Folate

Bitter melon Cow peas Snake peas Pigeon peas Taro leaves

Please note that some of this information is based on the assumption that less common vegetables will have similar nutrient composition to closely related vegetables that have been researched more thoroughly.

What are the nutritional heroes in this group?

What are the nutritional heroes in this group?

Phytochemicals
A number of phytochemicals are found in these vegetables. Phytochemicals are believed to help protect against chronic diseases such as heart disease and cancer, as well as problems associated with ageing. This is largely attributed to their antioxidant activity.

Main phytochemicals in Indian vegetables

Minerals
Carotenoids Name Calcium Major function Important for strong, healthy bones and teeth Involved in processes including; muscle contraction, blood clotting, and nerve function Aids in the utilisation of iron and fat stores Assists with oxygen transport Important for respiration Found in Cow peas Curry leaves Indian marrow Bitter melon Cow peas Indian beans Pigeon peas Curry leaves Cow peas Indian beans Pigeon peas Curry leaves Cow peas Snake beans Indian beans Pigeon peas Curry leaves Pigeon peas Curry leaves Ribbed gourd Bitter melon Cow peas Snake beans Indian beans Pigeon peas Curry leaves Taro leaves Chlorophyll

Minerals and their function in Indian vegetables

Flavanoids Phenolics

Phenolics
Phenolics is a broad term used to describe a variety of phytonutrients. Phenolics are a group of over 4000 compounds occurring widely in the plant kingdom. Phenolics serve a variety of purposes in the plant, including protection against fungal disease, insect attack and UV light, as well as attracting pollinators and seed dispersers. Often these compounds impart taste (often bitter or astringent) and some also provide aroma and colour. Because they are such powerful antioxidants, levels of phenolics generally correlate well with antioxidant activity.

Copper

Iron

Key nutrient required for oxygen transport Role in cellular function and respiration

Saponins

Magnesium

Component of bones Role in enzyme, nerve, and heart functions Important for the production of protein

Manganese

Aids in brain function Component of bones Assists with metabolism Important for central nervous system functioning Required for growth Maintains water, electrolyte and pH balances Important for cellular activity and nerve messages

Potassium

Cow peas Snake beans Indian beans Pigeon peas Curry leaves Cow peas Indian beans Pigeon peas

Zinc

Major role in immune system Required for growth and repair Involved in sexual maturation Role in taste and smell functions

Please note that some of this information is based on the assumption that less common vegetables will have similar nutrient composition to closely related vegetables that have been researched more thoroughly.

What are the nutritional heroes in this group?

Flavonoids
Flavonoids are potent antioxidants and reportedly have a wide range of biochemical functions. Research indicates they are involved in a number of important functions in the body, such as the immune system, gene expression, blood flow and liver function. They have also been shown to have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer properties. The beneficial effects are thought to be in part due to their antioxidant activity.

Introducing the team

Carotenoids
Carotenoids are a group of pigments which are responsible for the red, yellow and orange colours of many fruits and vegetables. However, often the colour is masked by chlorophyll to the extent that some of the largest amounts of carotenoids are found in dark green leafy vegetables. Carotenoids are best known for their antioxidant activity.

Bitter melon
Bitter melon is a tropical plant. As the name suggests, the fruit has an extremely bitter taste, which is due to the presence of a non-toxic substance. The fruit is sliced in half, seeds removed, then thinly sliced, placed in muslin, the juice squeezed out and discarded and then the flesh is made into a curry.

Saponins
This group is a diverse range of compounds named for their ability to form soap-like solutions with water and are often bitter tasting. Saponins are believed to be particularly useful in lowering cholesterol. They are thought to protect against some cancers by breaking down the cholesterol rich membranes of cancer cells. Because they are not well absorbed into the blood stream they are believed to be most useful in a localised effect in the intestinal tract, such as colon cancer. Some saponins have been shown to have anti-inflammatory, anti-fungal, anti-yeast, anti-parasitic, anti-bacterial, anti-microbial and anti-viral activity. It should be noted that saponins may reduce the availability of some nutrients and cause growth inhibition. In New Zealand this is not considered a major issue as dietary nutrients are abundant and varied.

Whats good in bitter melon?

Bitter melon has high levels of Vitamin C and is a good source of folate and copper. Phenolic compounds and carotenoids are present. Bitter melon contains the compounds charatin, vicine and polypeptide-p, which are thought to have hypoglycaemic properties.

What are the health benefits?

The key health benefit of bitter melon relates to the anti-diabetic activity of the hypoglycaemic compounds mentioned above. Further research is required in this field. The phenolic compounds and carotenoids present provide antioxidant activity, which can protect against a number of chronic diseases. Bitter melon has been found to induce anti-inflammatory responses. There is speculation that bitter melon may be beneficial for obesity prevention as this has been seen in animal studies. Further research and human studies are required. Bitter melon has been included in a number of cancer studies and some results are promising, primarily in regards to prostate, leukaemia and melanoma cancers. Much more research is required. One study found that bitter melon juice reduced the HIV treatment side effect of hyperlipidaemia.

Chlorophyll
Chlorophyll is the pigment that gives plants their green colour. Relatively little is known of the health effects of chlorophyll. Some research suggests that it may be important in protecting against some forms of cancer.

Introducing the team

Cow peas
These are about 12 -15 cm in length and only the beans are used. There are several varieties available and colour varies from red, white to green. They are used in soups, stir-fries and curries. When dried they are known as the black-eyed bean. Cow peas are an extremely valuable crop in many poorer areas of the tropics, but like many pulses are less well known here. There are four varieties of cow peas, which include black-eyed beans and snake beans (as snake beans are consumed in this country for their pods rather than seeds they are discussed separately in this booklet).

Introducing the team

Curry leaves
Rather than tasting of curry, these leaves are used in curries and are described as having a citrus-like smell and taste. As with other herbs, large quantities of curry leaves are not generally consumed in one meal, so they are likely to make their dietary contribution on a small but regular basis. In addition, often the leaves are removed before the food is eaten, in which case only compounds that have been extracted during the cooking process would be ingested. However, the whole leaf is obviously part of the meal when it has been ground or crushed before use. Besides being used as an important flavouring in Asian cuisines, curry leaf has also been an important folk medicine in China and other Asian countries for centuries. Its uses are reported to be diverse including; lowering cholesterol, treating night blindness, controlling blood glucose levels, regulating fertility, pain relief and more.

Whats good in cow peas?

Cow peas are a good source of protein, complex carbohydrates and fibre. There is limited information on the micronutrient content but it is likely that they contain similar vitamins and minerals to other legumes. These include the vitamins folate, thiamine and riboflavin and the minerals potassium, magnesium, phosphorus, calcium, copper, iron and zinc. Cow peas contain both soluble and insoluble fibre. Saponins are present in cow peas and other legumes. In the past saponins were considered anti-nutritional but more recently have been found to have positive health benefits as well.

Whats good in curry leaves?

No information is known about the micronutrient composition of curry leaves. Carotenoids are present in curry leaves but the major antioxidant in curry leaves are carbazole compounds.

What are the health benefits? What are the health benefits?
Legumes have been found to have cardio protective effects. A key factor is believed to be the lowering of cholesterol. Studies suggest that cow peas may have this ability. The fibre content of cow peas provides a variety of health benefits. Fibre is believed to have a range of beneficial effects, including anti-cancer, cardio protective and anti-diabetic properties. Fibre plays an important role in bowel health and is important in preventing constipation and conditions like diverticulitis and bowel cancer. Early research suggests that cow peas have a low glycaemic index so may be beneficial for people with diabetes. It should be noted that cow peas contain anti-nutritive factors that can reduce the absorption of protein and minerals and may cause flatulence and indigestion. Most of these anti-nutritive factors are destroyed in processing or cooking so do not receive much attention. The carbazole compounds present have been found to have anti-microbial, anti-inflammatory and anti-mosquito properties. Some studies have found that curry leaves have a relatively high antioxidant activity. This may provide an array of health benefits (see phytochemicals section for more details). Animal studies suggest that curry leaves may decrease cholesterol and assist with reducing the rate of heart disease. Research with humans is required. There is evidence of anti-cancer and anti-diabetic properties but much more research is required in these areas.

Many sources comment that it is best to leave the leaves on the stalks until use, as they rapidly lose flavour when removed. Similarly fresh leaves are more pungent than dried leaves.

Introducing the team

Indian beans (Papdi)

This vegetable can be used rather like green peas podded if seeds are mature, or as a pod. with immature seeds. Most are shelled and used either on their own or in a curry with vegetables, such as onion, tomato, and eggplant. The smaller beans are eaten as pods (similar to snow peas), generally in curries with potato or kumara. Some sources state that the pods and seeds are poisonous if eaten raw (particularly the purple variety) and recommend prolonged boiling and changing the water several times before consumption.

Introducing the team

Indian marrow
One of the many common names for Indian marrow is bottle gourd, an appropriate name that not only describes the shape, but also one of the many uses of this vegetable. When used for eating, it is harvested young and has a pale green skin with white flesh. However, it can also be allowed to mature and after harvesting dried, treated, and sometimes decorated for use as a container or as a musical instrument. It is thought to have originated in Asia, but its diverse uses have seen it spread to many parts of the world including New Zealand. where, however, it is only used as a vegetable.

Whats good in Indian beans?

Specific information about Indian beans is limited but it is assumed they have a similar composition to other beans. Beans provide energy, primarily from complex carbohydrates or protein which help keep you fuller for longer and are helpful for maintaining a consistent blood glucose level. Beans also contain high levels of many nutrients, particularly the minerals magnesium, copper, zinc, iron, potassium and phosphorus and the B vitamin thiamine. Moderate levels of carotenoids are present in Indian beans but it is unknown if this is in the whole pods or just the seeds.

Whats good in Indian marrow?

Currently there is very little information on the nutrients in Indian marrow. The vitamin and mineral content is still unknown but low levels of carotenoids have been found in this vegetable.

What are the health benefits?

Due to limited information on the nutrient content the specific health benefits are unknown. However, as with most vegetables Indian marrows are not energy-dense, so can be beneficial for weight loss or maintenance. This vegetable has been included in natural therapies in some cultures.

What are the health benefits?

Indian beans have been shown to have a low glycaemic response, making them an ideal food for diabetics. Indian beans are likely to be beneficial for lowering cholesterol, which will lead to a decreased risk of heart disease. The antioxidant activity of Indian beans may provide an array of health benefits (see phytochemicals sectionfor details). Like cow peas, anti-nutritive compounds are present in Indian beans. However, soaking and adequate cooking will markedly reduce the effects these compounds may have on mineral absorption.

Pigeon peas
Pigeon peas are a widely cultivated crop in tropical and semi tropical regions of the world. They look similar to standard green peas, although the colour of the pod may vary from light to dark green depending on the variety. They are commonly podded, just like peas with tough skins, and used to make a curry with potatoes. They are also used like Indian beans. When dried they become dark blue.

Whats good in pigeon peas?

Like other legumes discussed, pigeon peas are extremely nourishing. Besides their high protein content, they also contain excellent levels of a range of minerals, including iron, magnesium, phosphorus, potassium, zinc, copper and manganese. The vitamins thiamine, folate, Vitamin B6 and niacin are also present. Pigeon peas are also a good supply of complex carbohydrates and insoluble dietary fibre. No information has been found on the phytochemicals specifically present in pigeon peas, but it is likely that they will be similar to other legumes. Phenolics and carotenoids are likely to be present.

What are the health benefits?

Brown pigeon peas were found to be one of the legumes with the highest antioxidant abilities. This may lead to a decreased risk of chronic diseases and less age-associated problems. As with other legumes, pigeon peas are likely to have a low glycaemic index, assisting those with diabetes to control their blood glucose levels. Unfortunately, pigeon peas also contain anti-nutritive factors so to reduce the risk of impaired nutrient absorption these peas should be soaked and cooked well.

Introducing the team

Ribbed gourd
Ribbed gourd is another member of the Cucurbitaceae or squash family. As suggested by its name, its skin has pronounced ridges, not unlike okra. Like courgettes, they are grown to be eaten before maturity.

Introducing the team

Whats good in ribbed gourd?

Like the Indian marrow, very little is currently known about the nutrients in this vegetable. It is predicted that they are likely to be similar to courgette or cucumber. They have a high water content and include some carotenoids, most of which are likely to be present in the skin.

Taro leaves
There are two varieties of Indian Taro leaves red stemmed and green stemmed. Taro leaves are extremely nutritious, containing an extensive range of high level micronutrients. Pacific Island Taro has larger leaves and is widely used in Pacific Island cuisine, often with coconut milk.

What are the health benefits?

The ribbed gourd may be beneficial for weight loss or maintenance because it is low in calories. It has also been used in natural therapies.

Snake beans (Chori)

Snake beans are the same species as cow peas, but a different subspecies, and are generally eaten as an immature pod. Although only distantly related to the common bean, it is used in similar ways, rather than for its seeds. They are usually harvested when 3050 cm long. Some have green seeds and some have red seeds. The beans are usually sliced and added with chopped tomatoes and spices to make curries.

Taro leaves are often spread with spicy peaflour batter, rolled up and panfried or steamed.

Whats good in taro leaves?

Taro leaves contain a variety of micronutrients, including; Vitamins C, A, E and B12, folate, riboflavin, niacin, thiamine, magnesium, manganese, potassium, calcium, copper and iron. Taro leaves contain both soluble and insoluble fibre and are also low in calories. High levels of beta-carotene is present in taro leaves, which would provide a large proportion of the recommended daily intake of vitamin A. Reasonable levels of phenolics would be expected but this has not been studied.

Whats good in snake beans?

Little is known about the composition of snake beans. High levels of Vitamin C have been found. Other vitamins present include folate, thiamine and niacin. The minerals magnesium, potassium and iron are present at low levels. The phytochemicals identified in snake beans are all carotenoids. However, it is likely that they contain similar compounds to green beans, including; flavonoids and chlorophyll. Snake beans contain fibre and are low in calories.

What are the health benefits?

Although high levels of vitamin C and beta-carotene have been found in taro leaves research has found low levels of antioxidant activity. This is somewhat puzzling and further investigation is required. Like spinach, taro leaves contain anti-nutritive oxalates, which can reduce the absorption of some minerals and can even lead to kidney stones or gout. Luckily, the effects of oxalates are greatly decreased by most forms of cooking. Unless taro leaves are eaten very frequently, this is unlikely to be a problem in New Zealand.

What are the health benefits?

Little research has been done in this field. It is anticipated that snake beans contain the same phytochemicals present in green beans that are beneficial for eye health. Moderate antioxidant activity has been found, which can provide a number of health benefits (see phytochemicals section for details).

Introducing the team

Tindori (Galora)
This looks a lot like a gherkin. It is generally sliced lengthwise and cooked slowly with onion and spices until tender. It cannot be eaten raw.

Whats good in tindori?

Very little information is known about this vegetable. The leaves are believed to have anti-diabetic properties but little is known about the fruit. Research suggests only low antioxidant activity.

Ideas for cooking with Indian vegetables

What are the health benefits?

One animal study reported tindori extracts protected against induced liver damage. It is not known if this benefit would occur in humans.

Indian marrow can be rolled into balls or diced and cooked with split peas in a curry. Peel and cut ribbed gourd into small chunks and add to a curry. The peas from podded Indian beans can be cooked on their own, just as you would with green peas. Use small Indian beans whole in curries or stir-fries to add an interesting texture. Add tindori to your next curry to make it more authentic but do not eat tindori raw. Curry leaves can be added to any curry to add a stronger and fresher flavour. Add dried cow peas (black eyed bean) to soups in place of lentils or split peas. Add podded pigeon peas to a potato curry. Many Indian vegetables are sauted with curry paste to make savoury dishes. Curry paste is made by sauting onions and adding chilli, garlic, ginger, turmeric, salt and garam masala. Garam masala recipes are often secret and handed down through family cooks. The selected spices are ground and mixed . Peaflour batters are made from peaflour with chilli, garlic, ginger, turmeric, garam masala, lemon juice and water. Taro leaves spread with a spicy peaflour batter, are rolled or wrapped, then panfried in oil and black mustard seeds and served sprinkled with brown sugar and chopped coriander. Turor (little yellow) beans are dried and then made into a blended soup with tomato, pumpkin, carrot and apple. Chopped bitter melon is added to sauted onions and spices, simmered with a little brown sugar and ground nuts and served with naan or roti. Small bitter melons, tindori or eggplants can be stuffed with a spicy peaflour mixture and cooked either by panfrying or baking. Indian cucumbers are sliced used raw in salads.