Nutritional Facts of Healthy Kofta Kadhi, Calories in Healthy Kofta Kadhi

by Tarla Dalal
This calorie page has been viewed 1184 times

Cooking Method
Steam

Equipment
Non-stick Pan

How many calories does one serving of Healthy Kofta Kadhi have?

One serving of Healthy Kofta Kadhi gives 119 calories. Out of which carbohydrates comprise 68 calories, proteins account for 30 calories and remaining calories come from fat which is 22 calories.  One serving of Healthy Kofta Kadhi provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Healthy Kofta Kadhi Recipe. Watching weight or wanting to relish something supremely healthy? We have got you a delicious and unique recipe which would definitely be a treat to your taste buds which is healthy kofta kadhi.

We have given the basic Gujarati kadhi a twist by adding nutritious and healthy steamed green moong koftas to it and also made it a little healthier by cutting down the propotion of oil and abandoning sugar from the kofta kadhi recipe.

Procedure of making kofta kadhi is quite easy and even a learner or amatuer can easily prepare it. To make kofta for healthy kofta kadhi, combine coarsely crushed moong dal, fenugreek leaves, spinach, besan, green chilli paste along with 1 tbsp of water in a deep bowl and mix well. Place spoonfuls of the mixture at equal distance on a steamer plate and steam them in a steamer for 6 to 8 minutes or till the koftas are firm. Keep aside to cool completely. Next, to prepare the kadhi, combine the curds, besan and 2 cups of water in a deep bowl and mix well using a whisk till the mixture is smooth and lump-free. Add the turmeric powder and ginger-green chilli paste, mix well and keep aside.

Heat the oil in a deep non-stick pan and add the mustard seeds, fenugreek seeds and cumin seeds. When they crackle, add the asafoetida and curry leaves and sauté on a medium flame for a few seconds.Lower the flame, add the curds-besan mixture and salt and mix well. Cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Keep aside. Just before serving, re-heat the kadhi, add the koftas, mix gently and cook on a medium flame for 1 to 2 minutes. Serve kofta kadhi hot garnished with coriander. We are adding the kofta's while serving as they'll soak the curry and it will turn into a lump.

Mouth-watering steamed koftas with sprouts and greens can turn the simple Gujarati kadhi into a low cholesterolheart-friendly treat. A tempering of cumin, mustard and fenugreek seeds lends an irresistible aroma to this Healthy Kofta Kadhi while the use of low-fat curds gives it a perfectly authentic texture in a low calorie format.

Is Healthy Kofta Kadhi healthy?

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

Let's understand the Ingredients.

What's good.

1. Sprouted Moong ( sprouted whole green gram) :  Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost. Sprouted moong is beneficial in relieving the symptoms of anaemia by building haemoglobin levels due to its high iron count.  The fiber from sprouted moong has also been linked to lower LDL cholesterol (bad cholesterol) levels, thus decreasing the risk of heart diseases. help to maintain blood pressure and good for pregnancy. See detailed benefits of sprouted moong in moong sprouts glossary

2.Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. They are good source of iron which is important for Iron rich foods for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

3. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

4. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

5. 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. 

6. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. 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. 

Try this Kofta Kadhi with Vegetable Panchmel Khichdi, goes well. 

Vegetable Panchmel Khichdi

Vegetable Panchmel Khichdi

Can diabetics, heart patients and over weight individuals have Healthy Kofta Kadhi?

Yes, this recipe is good for diabetics, heart and weight loss. Moong sprouts is a nutri-dense sprout. It’s a good sources of several nutrients like b vitaminspotassiummagnesiumphosphorus. These sprouts are a protein boost. The koftas are not fried, so weight watchers and heart patients need not worry.

 Diabetics too need not steer away from this healthy delicacy. But it is advisable to restrict the quantity to half serving.

Can healthy individuals have Healthy Kofta Kadhi?

Healthy Kofta Kadhi – A Protein and Calcium Brimming Accompaniment

1.      Kadhi includes curd as the base ingredient which itself lends good amount of protein and calcium. Good for those looking for calcium rich kadhis and protein rich kadhis.

2.      Further in this recipe the koftas have been made with sprouted moong, which are yet another protein and calcium bound fare. 

3.      With 7.4 g of protein and 138.5 mg of calcium, this Gujarati kadhi recipe makes up for 13% of protein and 23% of calcium requirement of the day. 

4.      Moreover the koftas are not fried, so weight watchers and heart patients need not worry. They can include this Kofta Kadhi in their meal plan for low calorie Indian dinner and low calorie dals option. 

5.      Diabetics too need not steer away from this healthy delicacy. But it is advisable to restrict the quantity to half serving. This is a good diabetic dal option. 

6.      Kids are also sure to enjoy it with hot phulkas.

Healthy Kofta Kadhi is high in

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

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

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 119 calories that come from Healthy Kofta Kadhi?

Walking (6 kmph) = 36 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins          

Swimming (2 kmph) = 20 mins

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

Value per serving% Daily Values
Energy119 cal6%
Protein7.4 g13%
Carbohydrates16.9 g6%
Fiber3.6 g14%
Fat2.4 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A503.5 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C2.5 mg6%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)56.4 mcg28%
MINERALS
Calcium138.5 mg23%
Iron1.3 mg6%
Magnesium44.6 mg13%
Phosphorus91.8 mg15%
Sodium55.4 mg3%
Potassium170.8 mg4%
Zinc0.4 mg4%
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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