Nutritional Facts of Gujarati Masala Bhaat, Khaari Bhaat, Calories in Gujarati Masala Bhaat, Khaari Bhaat

by Tarla Dalal
This calorie page has been viewed 752 times

Course
Pulaos

How many calories does one serving of Gujarati Masala Bhaat have?

One serving of Gujarati Masala Bhaat gives 383 calories. Out of which carbohydrates comprise 261 calories, proteins account for 30 calories and remaining calories come from fat which is 92 calories. One serving of Gujarati Masala Bhaat provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Gujarati Masala Bhaat recipeGujarati masala bhaat recipe | khaari bhaat | quick khari bhat .

Gujarati masala bhaat is a classic Gujarati rice dish, which is tradionally made in a pressure cooker and eaten as a one dish meal. It super easy to make, if you are an amateur cook you should basically start with this khaari bhaat as I am sure you cannot go wrong with this one.

We have made Gujarati masala bhaat using the most basic ingredients. Each and every ingredient to used to make khaari bhaat would definitely be available in your household pantry. As we have used pressure cooking as the method of cooking, the process fastens up and save a lot of time. If you are having a long tiring day this is a go to khari bhat.

All you need to do to make this quick khari bhat is to dump all the ingredients in the pressure cooker and its is quickly ready to be relished!! I usually make Gujarati masala bhaat at home for dinner along with Gujarati kadhi. Kadhi and masala bhaat go really well together. Here, we haven’t used excessive quantity of masala, yet you can changed the quantity of masalas according to your preference.

This is a warm and moderately spiced rice dish that is ideal for a cold, rainy day! Gujarati masala bhaat is a very indigenous, gujarati version of the ubiquitous vegetable pulao, which gets a very luscious aroma and taste due to the cooking together of rice, veggies and ghee. Feel free to use any vegetables of your choice. However, remember not to keep stirring often, to avoid the rice grains from crumbling. Use hot water to speed-up the cooking process.

Is Gujarati Masala Bhaat healthy?

No, this recipe is not healthy. 

Let's understand the Ingredients.

What's good.

1. 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

2. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

3. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

4. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

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. Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. See details of is white rice and parboiled rice good for you?

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

No, this recipe is not good for diabetics, heart and weight loss. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels.

Can healthy individuals have Gujarati Masala Bhaat?

No. Better to eat more healthy options. 

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Buckwheat, Moong and Vegetable Khichdi

Buckwheat, Moong and Vegetable Khichdi

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. 

Gujarati Masala Bhaat is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

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

3. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

4. 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 383 calories that come from Gujarati Masala Bhaat?

Walking (6 kmph) = 1 hr 55 mins

Running (11 kmph) = 38 mins

Cycling (30 kmph) = 31 mins          

Swimming (2 kmph) = 1 hr 6 mins

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

Value per serving% Daily Values
Energy383 cal19%
Protein7.6 g14%
Carbohydrates65.3 g22%
Fiber6.9 g28%
Fat10.2 g15%
Cholesterol0 mg0%
VITAMINS
Vitamin A389.7 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.7 mg14%
Vitamin C9.4 mg23%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)16.3 mcg8%
MINERALS
Calcium28.1 mg5%
Iron1.3 mg6%
Magnesium82.7 mg24%
Phosphorus239.9 mg40%
Sodium14.7 mg1%
Potassium202.2 mg4%
Zinc1.1 mg11%
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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