Nutritional Facts of Spinach Mushroom Sabzi, Palak Mushroom Recipe, Calories in Spinach Mushroom Sabzi, Palak Mushroom Recipe

by Tarla Dalal
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Healthy Recipes
Healthy Recipes

How many calories does one serving of Spinach Mushroom Sabzi have?

One serving of Spinach Mushroom Sabzi gives 80 calories. Out of which carbohydrates comprise 28 calories, proteins account for 13 calories and remaining calories come from fat which is 41 calories.  One serving of Spinach Mushroom Sabzi provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Spinach Mushroom Sabzi recipe. The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-cook the mushrooms as they will shrink and lose their nice texture.

Is Spinach Mushroom Sabzi healthy?

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

Let's understand the Ingredients.

What's good.

1. 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 heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1)Riboflavin (B2)Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. to convert into energy. See the detailed 8 benefits of mushrooms.

3. 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

4. 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 and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Can diabetics, heart patients and over weight individuals have Spinach Mushroom Sabzi?

Yes, this recipe is good for diabetics, heart and weight loss. You can drop the fresh cream used in the recipe due to high fat content. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly.

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.

Basic Ragi Roti, Nachni Roti

Basic Ragi Roti, Nachni Roti

Can healthy individuals have Spinach Mushroom Sabzi?

Yes. 

Spinach Mushroom Sabzi is high in

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

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

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

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

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

6. 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. 

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 80 calories that come from Spinach Mushroom Sabzi?

Walking (6 kmph) = 24 mins

Running (11 kmph) = 8 mins

Cycling (30 kmph) = 11 mins       

Swimming (2 kmph) = 14 mins

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

Value per serving% Daily Values
Energy80 cal4%
Protein3.2 g6%
Carbohydrates7 g2%
Fiber3.3 g13%
Fat4.6 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A5771.5 mcg120%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)2.1 mg17%
Vitamin C34.3 mg86%
Vitamin E2 mg13%
Folic Acid (Vitamin B9)137.3 mcg69%
MINERALS
Calcium117.9 mg20%
Iron3.4 mg16%
Magnesium72.7 mg21%
Phosphorus70.1 mg12%
Sodium64.8 mg3%
Potassium385.9 mg8%
Zinc0.7 mg7%
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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