Nutritional Facts of Achari Dahi Bhindi, Punjabi Sabji, Calories in Achari Dahi Bhindi, Punjabi Sabji

by Tarla Dalal
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Occasion & Party
Indian Party

How many calories does one serving of Achaari Dahi Bhindi have?

One serving of Achaari Dahi Bhindi gives 328 calories. Out of which carbohydrates comprise 53 calories, proteins account for 19 calories and remaining calories come from fat which is 248 calories.  One serving of Achaari Dahi Bhindi provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Achaari Dahi Bhindi recipeachari dahi bhindi recipe is a tangy Punjabi bhindi sabzi with the combined sourness of curds and tomatoes, perked up with a wide assortment of seeds and spice powders, which give it a super peppy flavour and aroma too. The name achari comes from the combination of spices used inachari dahi bhindi.

The same spices used in achari dahi bhindi are also used to make pickles or achar in Northern India.

Bored of having the usual subzi’s? We have got you a unique recipe which is super easy to make and will definitely give a roller coaster ride to your taste buds “achaari dahi bhindi

The ingredients used to make achari dahi bhindi are easily available in every well maintained Indian household pantry. We have made bhindi tastier by giving it a unique twist.

We have divided the procedure of making “achari dahi bhindi”. The first step is to prepare the yogurt mixture which needs whisked curds, red chilli powder, turmeric powder, coriander-cumin seed powder to be mixed well. You can also add coriander to the curd mixure if you wish to. The second step is to cook bhindi in mustard oil until cooked and becomes non-sticky. You can deep fry your bhindi if you wish to, we have used sautéing as the cooking method. Lastly, remove bhindi in a plate and keep aside. Take the same pan and add mustard oil which gives the sabzi achari taste. Add fennel seeds, nigella seeds, mustard seeds, fenugreek seeds and asafetida cook. Add ginger, you can skip if you wish to. Add tomatoes and cook. Tomatoes also provide tanginess to the sabzi. Once the tomatoes are cooked, add the curd mixture. Make sure you have lowered the flame or your curd will tend to curdle. Lastly, add the cooked and shallow fried ladies finger and cook.

The ladies finger is sliced and shallow-fried before preparing the gravy, so that it has a nice texture and does not end up gooey, which sometimes happens when you add bhindi to a dish without sautéing it properly.

I usually use achari bhindi as tiffin treat as it is a dry sabzi and also easy to make. Punjabi dahi bhindi sabji is also now found on the menu of many Indian restaurants.

Serve Punjabi achari dahi bhindi sabji hot with any roti or parathas of your choice.

Is Achaari Dahi Bhindi healthy?

No, its not healthy. Sorry but bhindi cooks well with lots of oil. Made from bhindi, oil, tomatoes, curds and Indian spices.

Let's understand the Ingredients.

What's good.

1. Bhindi (lady finger, okara) : The vitamin Folate (B9) present in okra is required in blood RBC production. There are also fair amounts of Vitamin C, which boosts immunity. There are good amounts for dietary fiber present and hence good for diabetics and weight loss.  It lowers cholesterol and good for heart. See the 10 amazing benefits of lady finger.  

2. 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. Read about 13 amazing benefits of tomatoes.  

3. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

4. 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.

5.  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.

6. 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

Oil : Bhindi requires lots of oil to cook. We have used 5 tablesppons of oil in the recipe for 3 servings. Far too much fat.

Can diabetics, heart patients and over weight individuals have Achaari Dahi Bhindi?

No, this recipe has too much fat so better to pass it. Look below for the healthy option we give.

Can healthy individuals have Achaari Dahi Bhindi?

Well the fat content is high, so we suggest eating a smaller portion,

What is a healthier option to Achaari Dahi Bhindi?

@ tarladalal, we love to give you healthy options. We have a tasty zero oil bhindi masala recipe for you. Enjoy it. We suggest a bajra roti, jowar roti and whole wheat roti to go with the 83 calories for bhindi masala

Bhindi Masala
Bhindi Masala

Achaari Dahi Bhindi 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. Phosphorous Phosphorous works closely with calcium to build bones. 

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

7.  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.

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 328 calories that come from one serving of Achaari Dahi Bhindi?

Walking (6 kmph) = 1 hr 38 mins

Running (11 kmph) = 33 mins

Cycling (30 kmph) = 44 mins       

Swimming (2 kmph) = 56 mins

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

Value per serving% Daily Values
Energy328 cal16%
Protein4.8 g9%
Carbohydrates13.3 g4%
Fiber6.4 g26%
Fat27.6 g42%
Cholesterol5.3 mg1%
Vitamin A498.4 mcg10%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C31.8 mg79%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)181.6 mcg91%
Calcium194.3 mg32%
Iron0.9 mg4%
Magnesium95.4 mg27%
Phosphorus140.7 mg23%
Sodium22.4 mg1%
Potassium251.7 mg5%
Zinc0.6 mg6%
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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