Nutritional Facts of Mangalorean Tendli and Chana Masala, Calories in Mangalorean Tendli and Chana Masala

by Tarla Dalal
This calorie page has been viewed 442 times

How many calories does one serving of Mangalorean Tendli and Chana Masala have?

One serving of Mangalorean Tendli and Chana Masala gives 132 calories. Out of which carbohydrates comprise 37 calories, proteins account for 15 calories and remaining calories come from fat which is 83 calories.  One serving of Mangalorean Tendli and Chana Masala provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mangalorean Tendli and Chana Masala recipe. This tendli preparation is truly packed with punch! While boiled kala chana adds an interesting textural dimension to the dish, a special masala paste made of spices, coconut, tamarind and other ingredients gives it a fabulous blast of flavour. The paste has a spicy and tangy flavour, which seeps through the tendli making it super tasty. Be patient and cook the tendli and chana with the masala for the specified time, to let the flavour deepen delightfully.

Is Mangalorean Tendli and Chana Masala healthy?

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

Let's understand the Ingredients.

What's good.

1. Tendli (Ivy Gourd) Tendli has been used by Ayurveda to treat diabetes due to its ability to improve glucose tolerance and lower blood sugar levels. The high Vitamin C in tendli is to be attributed for good skin health. Consumption of tendli can help relive digestive problems like constipationTendli has been known to boost metabolism and thereby prevent obesity and good for weight loss. See benefits of tendli.

2. Kala chana : Kala chana is a healthy addition to your diet. Being high in protein and fiberKala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels. 

3.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. 

4. Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

5. 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 which 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

 

Can diabetics, heart patients and over weight individuals have Mangalorean Tendli and Chana Masala?

Yes, this recipe is good for diabetics, heart and weight loss.  Tendli has been used by Ayurveda to treat diabetes due to its ability to improve glucose tolerance and lower blood sugar levels. The high Vitamin C in tendli is to be attributed for good skin health.  Being high in protein and fiberKala Chana a good option for those aspiring weight loss. The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss.

What is a healthy accompaniment to the Subzi? Have healthy rotis.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti

Jowar Roti

Can healthy individuals haveMangalorean Tendli and Chana Masala?

Yes, this is healthy. 

Mangalorean Tendli and Chana Masala  is high in

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

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 132 calories that come from Mangalorean Tendli and Chana Masala?

Walking (6 kmph) = 40 mins

Running (11 kmph) = 13 mins

Cycling (30 kmph) = 18 mins       

Swimming (2 kmph) = 23 mins

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

Value per serving% Daily Values
Energy132 cal7%
Protein3.7 g7%
Carbohydrates9.2 g3%
Fiber2.9 g12%
Fat9.2 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A180.6 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C13.5 mg34%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.8 mcg2%
MINERALS
Calcium28.4 mg5%
Iron0.9 mg4%
Magnesium5.9 mg2%
Phosphorus36.4 mg6%
Sodium34 mg2%
Potassium179.5 mg4%
Zinc0.2 mg2%
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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