Nutritional Facts of Aloo ki Sukhi Sabzi, Calories in Aloo ki Sukhi Sabzi

by Tarla Dalal
This calorie page has been viewed 1478 times

Course
Dinner

Equipment
Non-stick Pan

Quick Recipe
Quick Sabzis

How many calories does one serving of Aloo ki Sukhi Sabzi have?

One serving of Aloo ki Sukhi Sabzi gives 194 calories. Out of which carbohydrates comprise 139 calories, proteins account for 9 calories and remaining calories come from fat which is 47 calories. One serving of Aloo ki Sukhi Sabzi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Aloo ki Sukhi Sabzi recipe.  aloo ki sukhi sabzi recipe | aloo sabzi | sukhi aloo sabzi | dry Indian potato vegetable | dry aloo sabzi.


This aloo ki sukhi sabzi recipe requires a handful of ingredients which are easily available in Indian kitchens from aloo, spices, coriander, sugar and lemon juice.

For making the aloo ki sabzi, heat the oil in a deep non-stick pan. Add the spices, boiled potatoes, sugar, lemon juice, coriander and cook on a medium flame for 2 minutes and your aloo sabzi is ready.

When you need something quick and easy to serve with your rotis or puris , there is no better choice than this homely aloo ki sukhi sabzi. If you have got boiled potatoes on hand, it won’t take you more than five minutes to conjure up this ever-popular dry Indian potato vegetable.

sukhi aloo sabzi is easy-to-prepare and makes use of everyday ingredients, but this dish has a magical and universal appeal. It is sure to be loved by all! Some sliced onions and Nimbu Ka Achaar makes a fitting accompaniment to Aloo ki Sukhi Subzi with puris or rotis.

Is  Aloo ki Sukhi Sabzi healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

2.  Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

3. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

1. Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

2. Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

3. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Can diabetics, heart patients and over weight individuals have Aloo ki Sukhi Sabzi?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity.

Can healthy individuals have Aloo ki Sukhi Sabzi?

Yes, but in small quantities as potatoes are high in carbs. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Aloo ki Sukhi Sabzi is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 194 calories that come from Aloo ki Sukhi Sabzi?

Walking (6 kmph) = 58 mins

Running (11 kmph) = 19 mins

Cycling (30 kmph) = 26 mins          

Swimming (2 kmph) = 33 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy194 cal10%
Protein2.2 g4%
Carbohydrates34.8 g12%
Fiber2.4 g10%
Fat5.2 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A213.8 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C26.9 mg67%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)23.3 mcg12%
MINERALS
Calcium21 mg4%
Iron0.7 mg3%
Magnesium39.8 mg11%
Phosphorus52.8 mg9%
Sodium15.2 mg1%
Potassium336 mg7%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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