Nutritional Facts of Oondhiya, Undhiyu, Gujarati Undhiyu Recipe, Calories in Oondhiya, Undhiyu, Gujarati Undhiyu Recipe

by Tarla Dalal
This calorie page has been viewed 2468 times

Course
Dinner

How many calories does one serving of Oondhiya have?

One serving of Oondhiya gives 645 calories. Out of which carbohydrates comprise 252 calories, proteins account for 46 calories and remaining calories come from fat which is 349 calories.  One serving of Oondhiya provides about 32 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Oondhiya recipeOondhiya is a classic Gujarati preparation of vegetables and fenugreek dumplings cooked in an aromatic blend of spices. A traditional recipe that is very popular in Surat, the original version requires hours on end! Here, we have presented a faster version using a pressure cooker that also uses less oil.

Is Oondhiya healthy?

No, but with some chnages you can have it. Oondhiya is made of 3 parts. Muthia + Other Ingredients + Coriander coconut masala. The main ingredients of muthia  are meth , whole wheat flour, besan, sugar. Other ingredietnts are baby potatoes, raw bananas, brinjal, surti papdi, kand, toovar dal. The masala has coriander, coconut, green garlic and other spices.

Let's understand the ingredients.

What's good.

Methi (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. Beetroot : Beetroot is low in calorie, storehouse of antioxidants which help fight free radicals. It also aids in detoxification, and helps lower bad cholesterol (LDL) levels.

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 for diabetics. Read 9 benefits of coriander to understand details. 

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.  

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.

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 WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

What's the problem?

Kand (Purple Yam) : The antioxidant anthocyanin is the key element which will help fight the free radicals produced due to stress and pollution. Again it’s the anthocyanin which is identified as an anti-cancer agent. It helps in the prevention of cancerous cells.  Purple yam is  fairly good source of carb, almost equal to potatoes, it would be best for diabetics to restrict its use. Fiber will bind cholesterol, while potassium will balance the effect of sodium and ease the nerves. However, kand also lends some carbs with it. So if you are overweight or diabetic along with exhibiting heart trouble, try and restrict its consumption. Read details is kand healthy?

Deep fried foods : This muthai 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. It also increases inflammation in the body and shuts down the fat burning process.

Excess oil and sugar usage.

Can diabetics, heart patients and over weight individuals have Oondhiya ?

Yes, BUT with some changes. The muthias in this recipe are deep fried. But you can substitute it with baked methi muthai recipe. Then drop the potatoes and restrict the usage of purple yam in the recipe and maybe you can then enjoy in small amounts. 

Can healthy individuals have Oondhiya?

Yes, but in small amounts and avoid deep fried muthias and instead used baked muthia. 

Oondhiya is high in

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

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

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

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

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

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

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

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

9. 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.

10. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

11. Vitamin B3 (niacin) : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  

 

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 645 calories that come from Oondhiya?

Walking (6 kmph) = 3hr 14 mins

Running (11 kmph) = 1hr 5 mins

Cycling (30 kmph) = 1hr 26 mins       

Swimming (2 kmph) = 1hr 51 mins

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


 

Value per serving% Daily Values
Energy645 cal32%
Protein11.6 g21%
Carbohydrates63.1 g21%
Fiber15.6 g62%
Fat38.8 g59%
Cholesterol0 mg0%
VITAMINS
Vitamin A1134.7 mcg24%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.9 mg24%
Vitamin C38.3 mg96%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)75.4 mcg38%
MINERALS
Calcium201.5 mg34%
Iron4.9 mg23%
Magnesium107.3 mg31%
Phosphorus256.9 mg43%
Sodium68.2 mg4%
Potassium679.6 mg14%
Zinc1.7 mg17%
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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