Nutritional Facts of vegetables in hot garlic sauce recipe | Chinese style vegetables in hot garlic sauce | Calories in vegetables in hot garlic sauce recipe | Chinese style vegetables in hot garlic sauce |
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How many calories does one serving of Vegetables in Hot Garlic Sauce have?
One serving of Vegetables in Hot Garlic Sauce gives 316 calories. Out of which carbohydrates comprise 120 calories, proteins account for 20 calories and remaining calories come from fat which is 207 calories. One serving of Vegetables in Hot Garlic Sauce provides about 15.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
316 Calories in Vegetables in Hot Garlic Sauce, 22.9g Carbs, 5.2g protein, 23.1g fat
vegetables in hot garlic sauce recipe | Chinese style vegetables in hot garlic sauce | crispy vegetables in hot garlic sauce | Chinese style veg gravy | with step by step photos.
vegetables in hot garlic sauce is an accompaniment to any Chinese style rice delicacy. Learn how to make Chinese style vegetables in hot garlic sauce.
In Chinese style vegetables in hot garlic sauce, vegetables are cooked in the ginger-garlic rich sauce, with a good measure of tomato ketchup and soya sauce. It is fiery, tangy and saucy making your Chinese meal extra delicious.
Is vegetables in hot garlic sauce healthy?
Vegetables in Hot Garlic Sauce can be a nutrient-rich and flavorful dish thanks to the colorful mix of broccoli, capsicum, onions, carrots, and baby corn. These vegetables provide fiber, antioxidants, vitamins A and C, and minerals, which support immunity, digestion, and overall wellness. The dish is stir-fried at high heat, helping retain the vegetables’ crunch and nutrients. When prepared with minimal oil, it can be a wholesome side dish or light meal, offering a balance of micronutrients and plant-based goodness.
Benefits of Garlic-Based Sauces
The strong inclusion of garlic, ginger, and green chillies adds powerful anti-inflammatory and antibacterial benefits. Garlic is especially known for supporting heart health by reducing cholesterol and improving blood flow. Ginger aids digestion, while chillies boost metabolism. The combination creates a flavorful, immunity-boosting sauce when used moderately. However, the traditional version contains 3 tbsp oil and Schezuan sauce + tomato ketchup, both of which increase sodium and sugar content.
Balance of Flavors and Calories
While the dish is packed with vegetables, the cornflour slurry, Schezwan sauce, and ketchup add extra calories, sugar, and refined starch. This can make the dish high in sodium and moderately high in glycemic load, especially when paired with fried rice. Nonetheless, the dish can still be considered healthy when eaten in sensible portions and prepared with healthier modifications. It is a far better choice than deep-fried Indo-Chinese dishes like Manchurian or crispy fried vegetables.
Is vegetables in hot garlic sauce good for diabetics, heart and overweight individuals ?
Is Vegetables in Hot Garlic Sauce Good for Diabetics?
For diabetics, the dish can be moderately suitable if prepared with reduced sugar, less cornflour, and without high-sugar condiments. The vegetables provide fiber, which helps regulate blood sugar, but ketchup, Schezwan sauce, cornflour, and high oil can spike glucose levels. To make it diabetic-friendly, use no-sugar ketchup, reduce cornflour, and add more non-starchy vegetables like mushrooms, zucchini, or beans. When modified, it becomes a low-GI, fiber-rich Indo-Chinese option that helps maintain stable sugar levels.
Is It Good for Heart Patients and Overweight Individuals?
Heart patients and those aiming for weight loss can benefit from the fiber, antioxidants, and low-calorie vegetables, but must control the oil, sodium, and sauces. Replacing oil with 1–1.5 tsp and reducing Schezwan sauce drastically cuts fat and salt, making it heart-friendly. Removing added sugar and reducing cornflour lowers overall calories. When cooked lightly and served with brown rice, quinoa, or sautéed veggies instead of fried rice, it becomes a weight-loss-friendly, heart-healthy dish.
How to Modify vegetables in hot garlic sauce to Make It Healthier
- Use 1 to 1.5 tsp oil instead of 3 tbsp.
- Replace Schezwan sauce with homemade low-salt, no-sugar version.
- Use no-sugar ketchup or skip it entirely.
- Reduce cornflour to ½ tbsp or replace with arrowroot powder.
- Add more fiber-rich vegetables (mushrooms, French beans, cabbage, spinach).
- Skip added sugar completely.
- Add lemon juice after cooking for flavor instead of extra salt.
- Pair with brown rice, millet fried rice, or quinoa instead of regular fried rice.
With these changes, Vegetables in Hot Garlic Sauce becomes a light, low-calorie, diabetic-friendly, heart-healthy, and weight-loss-friendly Indo-Chinese dish while still being delicious.
| Value serve | % Daily Values | |
| Energy | 316 kcal | 16% |
| Protein | 5.2 g | 9% |
| Carbohydrates | 22.9 g | 8% |
| Fiber | 5.54 g | 18% |
| Fat | 23.09 g | 38% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 1006.0 mcg | 101% |
| Vitamin B1 (Thiamine) | 0.4 mg | 27% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 6% |
| Vitamin B3 (Niacin) | 1.1 mg | 8% |
| Vitamin C | 68.1 mg | 85% |
| Vitamin E | 0.3 mg | 4% |
| Folic Acid (Vitamin B9) | 50.0 mcg | 17% |
| MINERALS | ||
| Calcium | 88.5 mg | 9% |
| Iron | 1.8 mg | 9% |
| Magnesium | 34.5 mg | 8% |
| Phosphorus | 165.9 mg | 17% |
| Sodium | 114.6 mg | 6% |
| Potassium | 296.6 mg | 8% |
| Zinc | 0.9 mg | 5% |
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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