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India is a treasure trove of fresh vegetables. Many of these are consumed with their skins intact. From the rich, antioxidant-laden skin of brinjal to the hydrating and vitamin-rich cucumber, each vegetable offers unique health benefits. Embracing the use of vegetable skins is a simple yet effective way to boost the nutritional value of your diet.
Apart from eating vegetables raw or cooked with their skin intact, the peels can be removed and cooked separately as well. Utilising vegetable peels in cooking is a sustainable and nutritious practice. From crispy snacks like potato peel crisps to wholesome dishes like vegetable peel chutney and watermelon rind curry, there are interesting recipes that showcase how one can creatively incorporate peels into their meals. This not only reduces waste but also ensures you’re benefiting from the valuable nutrients often found in the skins of vegetables.
Potato Peel Crisps
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Potato skin is actually quite versatile. You can do quite a few things with them. They are rich in potassium and iron and can be a nutritious addition to your meals. To make a simple snack of potato peel crisps, preheat the oven to 200 °C. In a bowl, toss the potato peels with olive oil, salt, and paprika. Spread the peels in a single layer on a baking sheet. Bake for 10–15 minutes, until crispy. Enjoy it as a healthy snack or as a garnish for soups and salads.
Video Credit: Kunal Kapoor
Carrot Peel Soup
The skin of a carrot contains a significant amount of beta-carotene, which the body converts to vitamin A, essential for good vision. It also has fibre, which is good for digestive health. You can use carrot peels to make carrot peel soup. Heat olive oil in a pot, add onion and garlic, and sauté until translucent. Add the carrot peels and chopped potato. Pour in the vegetable broth, bring to a boil, then reduce the heat and let it simmer until the vegetables are tender. Use an immersion blender to blend the soup until smooth. Season with salt and pepper, garnish with fresh parsley and serve hot.
Mixed Vegetable Peel Pakoras
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This is an easy snack to make. Just like fritters or pakoras can be made with veggies, they can also be made with peels. In a bowl, mix chickpea flour, cumin seeds, carom seeds, red chilli powder, turmeric powder, and salt. Add water gradually to form a thick batter. Dip the vegetable peels of potatoes, carrots and pumpkin in the batter and deep-fry in hot oil until golden brown. Drain them on paper towels and serve hot with chutney or ketchup.
Bottle Gourd Peel Thoran (Stir-fry)
Bottle gourd, or lauki, is low in calories and ideal for weight management. It is also rich in vitamins C and B, as well as iron and magnesium. To make a South-style lauki thoran, heat oil in a pan, add mustard seeds and let them splutter. Add curry leaves, chopped onion, and green chilli, and sauté until the onions are soft. Add the chopped bottle of gourd peels and turmeric powder. Cook until the peels are tender. Add salt and freshly grated coconut, mix well, and cook for another 2 minutes.
Pumpkin Peel Raita
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The vitamin C in pumpkin peels is crucial for collagen synthesis, which helps maintain skin elasticity and prevent wrinkles. Pumpkin peel can be used to make fritters or a simple pumpkin peel raita, which is healthy. Boil the pumpkin peels until they are tender. Drain them and let them cool. In a bowl, mix the boiled peels with yoghurt, roasted cumin powder, red chilli powder, and salt. Garnish with fresh coriander leaves and serve chilled.
Beetroot Peel Poriyal
Beetroot poriyal is a delicious and nutritious dish. It is also easy to make and is ready in minutes. Heat oil in a pan, add mustard seeds and let them splutter. Add urad dal, curry leaves, chopped onion, and green chilli, and sauté until the onions are soft. Add the chopped beetroot peels and cook until they are tender. Add salt and freshly grated coconut, mix well, and cook for another 2 minutes. Beetroot peels are high in fibre, vitamins, and minerals, particularly folate, potassium, and vitamin C.
Vegetable Peel Chutney
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Peels of carrots, potatoes, and bottlegourd can be made into a delicious chutney. Heat oil in a pan, add mustard seeds and let them splutter. Add asafoetida and the vegetable peels. Sauté for a few minutes until the peels are slightly tender. In a blender, combine the sautéed peels, green chillies, ginger, coriander leaves, lemon juice, and salt. Blend until smooth. Transfer to a bowl and serve as a side dish or dip.
