Nutritional Facts of Kali Mirch Koki, Sindhi Koki for Travelling, Calories in Kali Mirch Koki, Sindhi Koki for Travelling

by Tarla Dalal
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See Kali Mirch Koki, Sindhi Koki for Travelling recipekali mirch koki | kali mirch koki for travelling | Sindi koki for travelling | Kali Mirch Koki or Sindhi Koki is the Sindhi counterpart of the Gujarati thepla. It is an all-time favourite breakfast and lunch option, with variants that can be carried along while travelling too. 


Made with whole wheat flour and ghee, these crisp and tasty kokis are healthy too. Quite tasty by itself, with the appetizing aroma of ghee, the koki can be enjoyed with just curd and pickle, not requiring any elaborate accompaniments

While the common Sindhi Koki is flavoured with onions, green chillies and spices like jeera and anardhana, the Kali Mirch Koki that is flavoured with black pepper is ideal for travelling. Since it does not contain onion or chillies, it does not spoil easily. 

The black pepper gives a nice flavour too, which is spicy yet soothing in its own way. In a dry and airtight container, the Kali Mirch Koki lasts for a week, while in the refrigerator it can be preserved for even 15 days! 

This makes Kali Mirch Koki an ideal Indian travel food. Those who travel abroad also like to take Kali Mirch Koki along, so they can enjoy home-cooked food till they settle down and find their way in the new place.

Is Kali Mirch Koki healthy? 

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

Let's understand the Ingredients.

What's good.

1. Whole Wheat flour : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed benefits of whole wheat flour and why it's good for you.

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

Can diabetics, heart patients and over weight individuals have kali mirch koki  ?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the ghee levels by half. We don't want you to eat too much fat when you have health issues.  Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. 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.

Also reduce the carbohydrate load by having your koki with some protein from  low fat curds. So be intelligent on how you pair your meals.

Low Fat Curds ( How To Make Low Fat Curds)

Low Fat Curds ( How To Make Low Fat Curds)

Can healthy individuals have kali mirch koki  ?

Yes.

kali mirch koki is good for

1. Healthy Recipes Lifestyle

2. Healthy heart rotis cut fat levels

3. Diabetics with heart issues cut fat levels

4. Diabetic rotis  cut fat levels

5. High fibre to lower cholesterol cut fat levels

6. Low cholesterol rotis cut fat levels

7. High fibre for kids

 

Value per koki% Daily Values
Energy154 cal8%
Protein3.2 g6%
Carbohydrates19.6 g7%
Fiber3.2 g13%
Fat7.4 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A104.3 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C1.5 mg4%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)10.1 mcg5%
MINERALS
Calcium16.7 mg3%
Iron1.3 mg6%
Magnesium35.5 mg10%
Phosphorus96 mg16%
Sodium5.8 mg0%
Potassium91.8 mg2%
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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