Nutritional Facts of Bharwa Lauki ( Rajasthani Recipe), Calories in Bharwa Lauki ( Rajasthani Recipe)

by Tarla Dalal
This calorie page has been viewed 221 times

Equipment
Non-stick Pan

How many calories does one serving of Bharwa Lauki have?

One serving of Bharwa Lauki gives 171 calories. Out of which carbohydrates comprise 44 calories, proteins account for 20 calories and remaining calories come from fat which is 107 calories.  One  serving of Bharwa Lauki provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Bharwa Lauki recipe. Bharwa Lauki with a grand stuffing of mixed nuts and paneer enhanced with simple but effective spice powders. Drowned in a tangy tomato gravy, the stuffed lauki is nothing short of a delicacy.

Is Bharwa Lauki healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information.

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Great for weight loss and read the interesting article on is paneer good for you?

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Can diabetics, heart patients and over weight individuals have Bharwa Lauki ?

Yes, BUT use low fat paneer instead of full fat paneer. Drop the small amount of sugar.

Can healthy individuals have Bharwa Lauki?

Perfect healthy sabzi. 

Bharwa Lauki is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

 

Bharwa Lauki is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

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

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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 171 calories that come from one serving of Bharwa Lauki?

Walking (6 kmph)     =         51  mins
Running (11 kmph)     =          17  mins
Cycling (30 kmph)     =         23  mins
Swimming (2 kmph)     =         29  mins

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

Value per serving% Daily Values
Energy171 cal9%
Protein5.1 g9%
Carbohydrates10.9 g4%
Fiber3.5 g14%
Fat11.9 g18%
Cholesterol0 mg0%
VITAMINS
Vitamin A489.5 mcg10%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C34 mg85%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)33.4 mcg17%
MINERALS
Calcium167 mg28%
Iron1.5 mg7%
Magnesium52.9 mg15%
Phosphorus115.6 mg19%
Sodium13 mg1%
Potassium213.5 mg5%
Zinc0.5 mg5%
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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