Nutritional Facts of Bhindi Sambhariya, Calories in Bhindi Sambhariya

by Tarla Dalal
This calorie page has been viewed 460 times

How many calories does one serving of Bhindi Sambhariya have?

One serving of Bhindi Sambhariya gives 304 calories. Out of which carbohydrates comprise 42 calories, proteins account for 8 calories and remaining calories come from fat which is 254 calories.  One serving of Bhindi Sambhariya provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Bhindi Sambhariya recipe. An elaborate masala of sesame, coconut and coriander together with other spices and powders is at the heart of this mouth-watering preparation of fresh ladies finger. Small and tender okras are stuffed with this aromatic masala and cooked with a tempering of asafoetida. Cover and cook the stuffed okras, stirring occasionally, till they become tender. You will notice that the masala also gets cooked along with the vegetable, giving the Bhindi Sambhariya a very appetizing aroma! With its traditional and timeless appeal, this Gujarati delicacy can be served at any occasion, with any meal.

Is Bhindi Sambhariya healthy?

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

Let's understand the Ingredients.

What's good.

1. Bhindi (lady finger, okra) : The vitamin Folate (B9) present in lady finger is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

2. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

3. Coriander (kothmir, dhania) : 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. 

4. 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.

What's the problem?

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. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

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 oil, canola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

Can diabetics, heart patients and over weight individuals have  ?

No, this recipe is not good for diabetics, heart and weight loss. 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. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

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.

What is a healthier sabzi option ?

Here are some very healthy sabzis like dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipebhindi masala recipe

Bhindi Masala

Bhindi Masala

Can healthy individuals have Bhindi Sambhariya?

Not super healthy. Use peanut oil in cooking as that is way healthier. Cut the sugar in the recipe.

Bhindi Sambhariya is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. 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 304 calories that come from Bhindi Sambhariya?

Walking (6 kmph) = 1 hr 31 mins

Running (11 kmph) = 30 mins

Cycling (30 kmph) = 41 mins       

Swimming (2 kmph) = 52 mins

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

Value per serving% Daily Values
Energy304 cal15%
Protein2.1 g4%
Carbohydrates10.6 g4%
Fiber4.3 g17%
Fat28.2 g43%
Cholesterol0 mg0%
VITAMINS
Vitamin A510 mcg11%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C16.9 mg42%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)44.1 mcg22%
MINERALS
Calcium66.6 mg11%
Iron0.7 mg3%
Magnesium35.6 mg10%
Phosphorus77 mg13%
Sodium8.8 mg0%
Potassium156.5 mg3%
Zinc0.6 mg6%
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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