Nutritional Facts of Gujarati Dal ( Gujarati Recipe), Calories in Gujarati Dal ( Gujarati Recipe)

by Tarla Dalal
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Indian Party

How many calories does one serving of Gujarati Dal have?

One serving of Gujarati Dal gives 293 calories. Out of which carbohydrates comprise 154 calories, proteins account for 44 calories and remaining calories come from fat which is 95 calories.  One serving of Gujarati Dal provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See gujarati dal recipe. With a characteristic sweet and sour taste, this traditional dal recipe is quite reflective of Gujarati culture and uses the typical ingredients and spices. 

While this is an everyday dal, it takes on a festive hue when ingredients like peanuts and yam are added. For such grand occasions, the dal is boiled over and over again to get the best flavour. 

Remember that the ideal balance of sweet and sour levels required for the success of this recipe is an art that can be perfected with practice.

Is Gujarati Dal healthy?

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

Let's understand the Ingredients.

What's good.

1. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal

2. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

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.   

What's the problem?

 Kand (Purple Yam, Suran) : The antioxidant anthocyanin is the key element which will help fight the free radicals produced due to stress and pollution. Again it’s the anthocyanin which is identified as an anti-cancer agent. It helps in the prevention of cancerous cells.  Purple yam is  fairly good source of carb, almost equal to potatoes, it would be best for diabetics to restrict its use. Fiber will bind cholesterol, while potassium will balance the effect of sodium and ease the nerves. However, kand also lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption. Read details is kand healthy?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.  

Can diabetics, heart patients and over weight individuals have Gujarati Dal  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT drop the kand from the recipe as its optional.  Kand lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption. So you may have the kadhi if you cut the usage of Kand by half or even more. Also cut the jaggery from the recipe. 

What are healthier dal options?

Try super healthy dal recipes like palak toovar dalkhatta urad dal recipesuva masoor dal recipehariyali dal recipe and healthy kadhi recipe or Radish Koftas in Kadhi recipe.

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Khatta Urad Dal ( Zero Oil Urad Dal Recipe)

Always combine dal with rotis.

Combine dal with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value

Bajra Roti

Bajra Roti

Can healthy individuals have Gujarati Dal?

Yes. Drop the kand if you wish as it's high in carbs.

One serving of Gujarati Dal

Gujarati Dal is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

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

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

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

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 293 calories that come from one serving of Gujarati Dal?

Walking (6 kmph) = 1 hr 29 mins

Running (11 kmph) = 30 mins

Cycling (30 kmph) = 39 mins       

Swimming (2 kmph) = 51 mins

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

Value per serving% Daily Values
Energy293 cal15%
Protein11.1 g20%
Carbohydrates38.6 g13%
Fiber4.8 g19%
Fat10.7 g16%
Cholesterol0 mg0%
VITAMINS
Vitamin A195.8 mcg4%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C3.7 mg9%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)63.4 mcg32%
MINERALS
Calcium60.1 mg10%
Iron2 mg10%
Magnesium51.2 mg15%
Phosphorus157.4 mg26%
Sodium15.5 mg1%
Potassium553.8 mg12%
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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