Nutritional Facts of Hare Lehsun ki Toovar Dal, Calories in Hare Lehsun ki Toovar Dal

by Tarla Dalal
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Cooking Method
Pressure Cooker

How many calories does one serving of Hare Lehsun ki Toovar Dal have?

One serving of Hare Lehsun ki Toovar Dal gives 142 calories. Out of which carbohydrates comprise 67 calories, proteins account for 25 calories and remaining calories come from fat which is 49 calories.  One serving of Hare Lehsun ki Toovar Dal provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Hare Lehsun ki Toovar Dal recipe. A dal with a lip-smacking flavour that lingers on your taste buds, the Hare Lehsun ki Toovar Dal would be a good dish to prepare when green garlic is in season.Green garlic has a milder flavour than regular dried garlic, and it perfectly flavours toovar dal together with a combination of other ingredients like tomatoes and onions. A traditional tempering adds punch to this peppy dal, which is a must-try during the spring season when green garlic is available.

Is Hare Lehsun ki Toovar 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. 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 in Onions 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

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. 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. 

5. Green Garlic (hara lahsun) : The most peculiar benefit of green garlic is due to its active ingredient, allicin. This works as a powerful antioxidant to boost your immune system and prevent against common infections like cough and cold as well as chronic diseases like cancer. It protects the heart by maintaining the levels of cholesterol in the body. It also soothes the digestive tract by treating intestinal microbes. Just chop green garlic and use it creatively to make rotis, pancakes, chutney etc.

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 Hare Lehsun ki Toovar Dal?

Yes, this recipe is good for diabetics, heart and weight loss.  Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. 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.

DAL + ROTI (cereal) enhances protein value

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

Can healthy individuals have Hare Lehsun ki Toovar Dal?

Yes. 

How to burn 142 calories that come from Hare Lehsun ki Toovar Dal?

Walking (6 kmph) = 43 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins          

Swimming (2 kmph) = 24 mins

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

Value per serving% Daily Values
Energy142 cal7%
Protein6.3 g11%
Carbohydrates16.8 g6%
Fiber2.7 g11%
Fat5.5 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A126.7 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C4.1 mg10%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)32.4 mcg16%
MINERALS
Calcium28.8 mg5%
Iron0.9 mg4%
Magnesium26.9 mg8%
Phosphorus88.4 mg15%
Sodium9.7 mg1%
Potassium327.7 mg7%
Zinc0.3 mg3%
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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