Nutritional Facts of Palak Toovar Dal, Calories in Palak Toovar Dal

by Tarla Dalal
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How many calories does one serving of  Palak Toovar Dal have?

One  serving of Palak Toovar Dal gives 72 calories. Out of which carbohydrates comprise 34 calories, proteins account for 14 calories and remaining calories come from fat which is 23 calories.  One  serving of Palak Toovar Dal provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Palak Toovar Dal Calories. Toovar dal has a knack of combining well with greens, providing the right mushiness without becoming gooey. Here, palak and toovar dal come together, smartly pressure-cooked and hand-blended to the right consistency. A couple of whole spices added as a tempering impart a fresh aroma and irresistible flavour to the Palak Toovar Dal.

Is Palak Toovar Dal healthy?

Yes, Palak Toor Dal is healthy. Made up of mainly tooval dal, loads of palak and Indian spices which are all healthy.

Let's understand the ingredients.

What's good in Palak tuvar dal.

1. Toor Dal (tuvar dal) : Toor dal is rich in proteins, the building block of good health. High in fiber, diabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. See detailed benefits of toor dal

2. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

3. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

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

5. 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. See benefits of ghee

6. Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

7. Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

8. 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. 

Can diabetics, heart patients and over weight individuals have Palak Toor Dal?

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Toor dal is high in fibre, provides protein and great for health and palak is great in iron.

Can healthy individuals have Palak Toor Dal?

Yes, all ingredients in this recipe are healthy.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with Palak Toor Dal?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Roti ( How To Make Soft Roti Or Phulka Or Chapati)
Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Palak Toor Dal is good for

1. Healthy Recipes Lifestyle

2. Weight Loss Dals

3. Diabetics with heart issues

4. Healthy Heart Dals

5. Weight loss after Pregnancy

6. Kids

7. Cold and cough

8. Diabetic Dals

9. Pregnancy First Trimester

Palak Toovar Dal is high in

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

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

 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 72 calories that come from one serving of Palak Toovar Dal?

Walking (6 kmph)     =         22  mins
Running (11 kmph)     =            7  mins
Cycling (30 kmph)     =         10  mins
Swimming (2 kmph)     =         12  mins
   

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

Value per serving% Daily Values
Energy72 cal4%
Protein3.5 g6%
Carbohydrates8.6 g3%
Fiber1.9 g8%
Fat2.6 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A1371.5 mcg29%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C7.7 mg19%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)42.6 mcg21%
MINERALS
Calcium34.3 mg6%
Iron1 mg5%
Magnesium27.1 mg8%
Phosphorus47 mg8%
Sodium17.8 mg1%
Potassium200.1 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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