Nutritional Facts of Broccoli Aur Paneer ki Subzi, Calories in Broccoli Aur Paneer ki Subzi

by Tarla Dalal
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Quick Recipe
Quick Recipe

Equipment
Non-stick Pan

How many calories does one serving of Broccoli Aur Paneer ki Subzi have?

One serving of Broccoli Aur Paneer ki Subzi gives 200 calories. Out of which carbohydrates comprise 27 calories, proteins account for 29 calories and remaining calories come from fat which is 145 calories.  One serving of Broccoli Aur Paneer ki Subzi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Broccoli Aur Paneer ki Subzi recipe. The eye-catching contrast between broccoli and paneer is sure to grab your attention as soon as you prepare the ingredients for this subzi. Indeed, the two ingredients make a snazzy pair with their complementary colours, flavours and textures.

Onions, ginger, garlic and tomatoes together with a few spice powders perk up the flavour of the Broccoli aur Paneer ki Subzi making it a superb accompaniment for Rotis . Take a moment to relish the juicy crunch of the broccoli florets and the richness of paneer in every mouthful of this delicious subzi.

Is Broccoli Aur Paneer ki Subzi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

2. 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 diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack.Great for weight loss and read the interesting article on is paneer good for you?

3. 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.  

4. 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

What's the problem?

1. 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.  

Can diabetics, heart patients and over weight individuals have Broccoli Aur Paneer ki Subzi  ?

Yes, BUT replace full fat paneer with low fat paneer. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes.  Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack.

Can healthy individuals have Broccoli Aur Paneer ki Subzi ?

Yes, this is healthy. We suggest a bajra roti, jowar rotiradish nachni roti recipe and whole wheat roti to make a healthy combination.

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. 

Broccoli Aur Paneer ki Subzi is high in

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

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

3. Phosphorous Phosphorous works closely with calcium to build bones. 

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 200 calories that come from Broccoli Aur Paneer ki Subzi?

Walking (6 kmph) = 60 mins

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 34 mins

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

Value per serving% Daily Values
Energy200 cal10%
Protein7.2 g13%
Carbohydrates6.8 g2%
Fiber0.3 g1%
Fat16.1 g24%
Cholesterol0 mg0%
VITAMINS
Vitamin A654.1 mcg14%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C18.2 mg46%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)10.3 mcg5%
MINERALS
Calcium250.3 mg42%
Iron0.2 mg1%
Magnesium1.6 mg0%
Phosphorus154.1 mg26%
Sodium2.1 mg0%
Potassium59 mg1%
Zinc0.1 mg1%
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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