Every year, Shrawan Janaipurnima or Gunlaa Punhi is celebrated on the full moon day, which this year falls on a Monday. Among the many things that people do on this day as part of their family tradition is eating Kwati. People everywhere enjoy this combination of nine beans cooked in the form of a soup.
Kwati is a hot soup made from a mixture of nine beans, namely mung beans (mung), soya beans (bhatmas), kidney beans (rajma), urd beans (mas), cowpeas (bodi), fava beans (bakulla), chickpeas (chana), field peas (kerau) and white beans (seto simi).
According to ancient tradition, farmers ate kwati to recover after harvesting rice during the monsoon as it is full of nutrients. Therefore, eating kwati not only has cultural significance but also has some health benefits.
Here let us find out the health benefits of each bean present in Kwati:
1. Red kidney beans (Rajma)
Red kidney beans are believed to have many health benefits such as lowering cholesterol, improving cardiovascular health, memory and are also good for diabetics. This bean is rich in proteins and also helps with indigestion.
One cup of cooked, salted or sweetened red kidney beans contains 215 calories, 13.4 grams of protein, 1.54 grams of fat, 37.1 grams of carbohydrates, 11 grams of fiber, 4.74 grams of sugar, 87 mg of calcium, 607 mg of potassium, and 758 mg of sodium.
2. Black-eyed peas (Bodi)
Black-eyed peas are a real protein powerhouse. In addition, they help with cardiovascular diseases, regulate blood sugar levels and blood pressure, treat anemia, help with weight loss and minimize the risk of pancreatic cancer.
A quarter cup of dried black-eyed peas contains 170 calories, 12 grams of protein, 0.5 grams of fat, 30 grams of carbohydrates, 5 grams of fiber, 3 grams of sugar, 55 mg of calcium, 560 mg of potassium, and 10 mg of sodium.
3. Chickpeas (Chana)
Like other beans, chickpeas are rich in protein and other nutrients. Chickpeas are said to help with weight loss, balance blood pressure and hormone levels, and are good for diabetics.
Half a cup of cooked, salted chickpeas contains 160 calories, 10 grams of protein, 2 grams of fat, 26 grams of carbohydrates, 5 grams of fiber, 1 gram of sugar, 80 mg of calcium, 310 mg of potassium, and 290 mg of sodium.
4. Soya beans (Bhatmas)
Rich in protein and fiber, soybeans are a super healthy food that is cholesterol and lactose free. They contain little saturated fat. Soybeans are also rich in antioxidants and omega-3 fatty acids.
One cup of cooked soybeans has 296 kcal, 31.3 g protein, 15.4 g fat, 14.4 g carbohydrates, 10.3 g fiber, 5.16 g sugar, 175 mg calcium, 886 mg potassium, 1.72 mg sodium.
5. Mung beans (Mung)
Mung beans are rich in nutrients such as potassium, magnesium, and fiber. Mung beans can help maintain cardiovascular health by lowering cholesterol, stabilizing blood pressure, and more.
One cup of cooked mung beans contains 212 kcal, 14.2 g protein, 0.8 g fat, 38.7 g carbohydrates, 15.4 g fiber, 3.58 g sugar, 48.6 mg calcium, 477 mg potassium and 347 mg sodium.
6. Black chickpeas (Mas)
Urd beans offer numerous health benefits. They are considered good for the intestines, bones, reproductive system, heart and kidney function. In addition, they help treat colic, hemorrhoids and constipation. They strengthen liver functions, reduce high blood pressure, lower blood sugar levels, improve the nervous system and much more.
The nutritional values in 100 grams of black chickpeas are 341 Kcal energy, 58.99 g carbohydrates, 25.21 g protein, 1.64 g fat, 18.3 g fiber, 23 IU 1%, vitamin A, 38 mg sodium, 983 mg potassium, 138 mg calcium, 7.57 mg iron and 378 mg phosphorus.
7. Fava beans (Bakulla)
Fava beans are considered to be beneficial for bone health and strengthen the immune system. They also help prevent neural tube defects and symptoms of anemia and Parkinson’s disease. They can also improve bone health, help with weight loss, keep blood pressure stable and lower cholesterol levels.
The nutritional values per cup (170 g) of fava beans are 187 calories, 33 g carbohydrates, 13 g protein, 9 g fiber, less than 1 g fat and many other substances such as folic acid, manganese, copper, phosphorus, iron, potassium, vitamin B1 and zinc.
8. Field peas (Kerau)
Field peas offer a variety of health benefits, including improved gastrointestinal function, metabolic and cardiovascular health, and lowering the glycemic index.
The nutritional values in one cup of field peas are 140.4 kcal energy, 26 g carbohydrates, 10 g protein, 8.1 g fiber and 228.8 mg.
9. White beans
White beans can contribute to a healthy body weight by building muscle mass and strengthening digestion.
The nutritional values per cup of white beans are 242 kcal, 17 g protein, 0.6 g fat, 44 g carbohydrates, 11 g fiber, 89.8 mg calcium, 710 mg potassium, 5.1 mg sodium, 55% of the daily value of copper, 16% of the daily value of calcium, 36% iron, 21% potassium and others.
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Originally published on August 12, 2022.
