Nutritional Facts of Mooli Sabzi, Mooli ki Sabji, Calories in Mooli Sabzi, Mooli ki Sabji

by Tarla Dalal
This calorie page has been viewed 2706 times

How many calories does one serving of Mooli Subzi have?

One serving of Mooli Subzi gives 253 calories. Out of which carbohydrates comprise 73 calories, proteins account for 30 calories and remaining calories come from fat which is 150 calories. One serving of Mooli Subzi provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Mooli Subzi recipes. You are sure to enjoy not just the flavour but also the unique mouth-feel of this radish-based dry subzi.

Radish by itself is very aromatic and flavour-packed, so just a few spice powders are enough to enhance its flavour to an awesome range!

However, what makes this Mooli Subzi truly special is the way the spice powders are combined with besan and added to the semi-cooked vegetable. As the besan mixture cooks along with the radish whites and greens, it develops a deep flavour and aroma, as well as a unique texture, which is very pleasing to the palate.

Follow the cooking times exactly as mentioned, to get the perfect texture.

Is Mooli Subzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Mooli (Radish) : Radish has many heart protective nutrients like Vitamin Cfolic acidcalciumpotassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels. The vitamin C in radishes is an antioxidant and anti-inflammatory which can help arthritis patients. Potassium from radish can help lower your risk of kidney stones. See detailed benefits of radish

2. Radish Leaves (Mooli Ke Patte ) : The radish leaves contain more nutrition than its white root. The vitamin A and vitamin C work towards building the immune cells – WBC (white blood cells). They not only prevent the onset of common diseases like cold and cough but also form a line of prevention against the onset of chronic diseases like cancerdiabetes and heart diseases Low in carbs, good amount of fibre and hence diabetic friendly. See detailed benefits of radish leaves

3. 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. 

4. 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

What's the problem?

1.  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

Can diabetics, heart patients and over weight individuals have Mooli Subzi?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the oil usage by half.  Radish has many heart protective nutrients like Vitamin Cfolic acidcalciumpotassium and flavonoids. They are an amazing source of fibre which helps in lowering cholesterol levels.

What is a healthy accompaniment to the Sabzi? 

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 have Mooli Subzi?

Yes.

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. 

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. 

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. 

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. 

Mooli Subzi is high in

1. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

3.  Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

4. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

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

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

7. 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 253 calories that come from Mooli Subzi?

Walking (6 kmph) = 1 hr 16 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 34 mins          

Swimming (2 kmph) = 43 mins

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

Value per serving% Daily Values
Energy253 cal13%
Protein7.6 g14%
Carbohydrates18.2 g6%
Fiber5.1 g20%
Fat16.7 g25%
Cholesterol0 mg0%
VITAMINS
Vitamin A2712.4 mcg57%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C42.1 mg105%
Vitamin E
Folic Acid (Vitamin B9)40.3 mcg20%
MINERALS
Calcium149.3 mg25%
Iron1.6 mg8%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium26.4 mg1%
Potassium223.5 mg5%
Zinc0.5 mg5%
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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