Nutritional Facts of Methi Mutter Malai, Punjabi Methi Matar Malai Recipe, Calories in Methi Mutter Malai, Punjabi Methi Matar Malai Recipe

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one serving of Methi Mutter Malai have?

One serving of  Methi Mutter Malai gives 258 calories. Out of which carbohydrates comprise 50 calories, proteins account for 25 calories and remaining calories come from fat which is 169 calories.  One serving of Methi Mutter Malai provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Methi Mutter Malai recipe .

Is Methi Mutter Malai healthy?

Methai malai mutter is heathy for some and can be modified for those with diabetes, heart and overweight individuals. Made of methi, green peas, onions, tomatoes, milk and a cashew nuts.

Let's understand the ingredients.

Methi (fenugreek leaves) : Methi leaves are low in calorie, powerful antioxidant, cures mouth ulcers. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

Green Peas : 3/4 cup boiled green peas are used. Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

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. Read about 13 amazing benefits of tomatoes.  

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have  Methi Mutter Malai?

We must look at the fat levels of this recipe. For individuals with any disease we suggest you replace full fat milk with low fat milk, use half the quantity of fresh cream and you are good. Yes, diabetics, weight loss and heart patients can now have this recipe.

What is a healthy accompaniment to the Subzi? 

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

Bajra Roti
Bajra Roti

Methi Mutter Malai is high in

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

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

3. 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 258 calories that come from one serving of Methi Mutter Malai?

Walking (6 kmph) = 1 hr 17 mins

Running (11 kmph) = 26 mins

Cycling (30 kmph) = 34 mins       

Swimming (2 kmph) = 44 mins

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

Value per serving% Daily Values
Energy258 cal13%
Protein6.3 g11%
Carbohydrates12.6 g4%
Fiber4.2 g17%
Fat18.8 g28%
Cholesterol10 mg2%
VITAMINS
Vitamin A700.8 mcg15%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C21 mg52%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)17.9 mcg9%
MINERALS
Calcium223.7 mg37%
Iron1.2 mg6%
Magnesium45.6 mg13%
Phosphorus145 mg24%
Sodium32.2 mg2%
Potassium175.2 mg4%
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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