Nutritional Facts of Kabuli Chana Kofta Biryani, Calories in Kabuli Chana Kofta Biryani

by Tarla Dalal
This calorie page has been viewed 1016 times

How many calories does one serving of Kabuli Chana Kofta Biryani have?

One serving of Kabuli Chana Kofta Biryani gives 453 calories. Out of which carbohydrates comprise 274 calories, proteins account for 39 calories and remaining calories come from fat which is 140 calories.  One serving of Kabuli Chana Kofta Biryani provides about 23 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Kabuli Chana Kofta Biryani calorie. A reminder of the opulence of the Nawabs, the Kabuli Chana Kofta Biryani is a royal treat that pampers you with every mouthful! Perfectly cooked long-grained rice is layered with a richly flavoured tomato gravy studded with scrumptious kabuli chana koftas. The gravy, made with tomato puree, masala pastes and spice powders has an intense aroma and deep flavour, which are ideal for the mealy koftas made of soaked and ground kabuli chana. A lacing of saffron, milk and mint before baking the Kabuli Chana Kofta Biryani is the final masterstroke, which enhances this already luxuriant fare. Serve with Cooling Cucumber Raita and papad.

Cooling Cucumber Raita

Cooling Cucumber Raita

Is Kabuli Chana Kofta Biryani healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good in Kabuli Chana Kofta Biryani.

Kabuli Chana ( white chick peas) Kabuli Chana which is used in popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas

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

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. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

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.  

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

Fresh Cream : 1 tbsp of fresh cream (15 gm) provides around 18 calories, out of which 16 calories result from saturated fat. Till late, saturated fat was always looked upon as that evil fat which would lead to high cholesterol levels and strokes. Offhand, studies have revealed no such association. So, the next question that arises is “Are saturated fats healthy then?” What’s more important is to look at your diet in totality. Till no furnished evidence is available on this subject, you can add about a tsp of fresh cream once in a while to your meals to enhance the taste. Try and not to add it in bulk frequently. This holds true for a healthy individual or for those suffering from diabetes, heart problem etc. 

Yet looking for a more healthier option? Then, rely on more healthier type of saturated fats which contain MCT (medium chain triglycerides) which is the real buzz currently. Coconut, coconut meat and coconut milk are the perfect example of this.

Saffron (Kesar) : Saffron is widely used in Ayurvedic remedies for a range of conditions from arthritis and asthma to infertility and impotence. Saffron has a reputation for strengthening the stomach and promoting its functioning.

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

What's problem in Kabuli Chana Kofta Biryani.

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?

Sugar : Sugar used in the recipe 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. 

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

Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

Can diabetics, heart patients and over weight individuals have Kabuli Chana Kofta Biryani?

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. 

The kofta is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body.

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. 

Vegetable Biryani

Vegetable Biryani

Can healthy individuals have Kabuli Chana Kofta Biryani?

No.

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. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

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. Stress. The easiest way to kill your immune system is chronic stress. 

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. Workout builds immunity and keeps virus or bugs away. 

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, builds immunity and keeps virus or bugs away.

Kabuli Chana Kofta Biryani is high in 

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

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

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

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

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

6. 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 453 calories that come from Kabuli Chana Kofta Biryani?

Walking (6 kmph)             = 2 hours 16 mins 

Running (11 kmph)           = 45 mins 

Cycling (30 kmph)            = 60 mins 

Swimming (2 kmph)         = 1 hour 18 mins 

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

Value per serving% Daily Values
Energy453 cal23%
Protein9.7 g18%
Carbohydrates68.3 g23%
Fiber10.5 g42%
Fat15.5 g23%
Cholesterol1.6 mg0%
VITAMINS
Vitamin A731.9 mcg15%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)2.3 mg19%
Vitamin C38.8 mg97%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)81 mcg40%
MINERALS
Calcium155.9 mg26%
Iron2.6 mg12%
Magnesium109.2 mg31%
Phosphorus214.8 mg36%
Sodium29.6 mg2%
Potassium491.9 mg10%
Zinc1.6 mg16%
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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