Nutritional Facts of Aloo Gobi Mutter, Calories in Aloo Gobi Mutter

by Tarla Dalal
This calorie page has been viewed 398 times

How many calories does one serving of Aloo Gobi Mutter?

One serving (225 grams) of Aloo Gobi Mutter gives 172 calories. Out of which carbohydrates comprise 54 calories, proteins account for 14 calories and remaining calories come from fat which is 105 calories. One serving of Aloo Gobi Mutter provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Aloo Gobi Mutter recipe serves 4, 225 grams per serving.

172 calories for 1 serving of Aloo Gobi Mutter, Cholesterol 0 mg, Carbohydrates 13.7g, Protein 3.6g, Fat 11.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Aloo Gobi Mutter

See aloo gobi mutter sabzi recipe | potato cauliflower and peas curry | gobhi matar aloo bhaji | with 34 amazing images.

aloo gobi mutter sabzi is a classic Indian sabzi recipe that combines the flavors of potatoes, cauliflower, and peas. Learn how to make aloo gobi mutter sabzi recipe | potato cauliflower and peas curry | gobhi matar aloo bhaji |

This gobhi matar aloo bhaji is a curry recipe with a base of onion-tomato gravy with these three vegetables. Potato cauliflower and peas curry can be made dry like a sautéed vegetable dish or can have a gravy or curry base. The coarse mixture of ginger, garlic and green chilli gives this sabzi a wonderful taste and flavour.

This gobhi matar aloo bhaji tastes incredible and gets ready in jiffy. It's a versatile option that can be enjoyed as a main course. It is subtly spiced and truly a delight when paired with some hot and fluffy phulkassteamed rice or even naan.

Is Aloo Gobi Mutter healthy?

Yes, but conditions apply.  Let's see why.

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas

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 in Onions 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

Tomatoes ( Cherry tomatoes, Yellow 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 woman'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.  

Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

 

Can healthy individuals have Aloo Gobi Mutter?

Yes, but conditions applu. 

  1. Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Reduce oil by 50%.
  2. Cut the amount of potatoes used in the recipe by half.
  3. Increase green peas used and toss in some more vegetables which have fibre.

 

Value per serving% Daily Values
Energy172 cal9%
Protein3.6 g7%
Carbohydrates13.7 g5%
Fiber4.4 g18%
Fat11.5 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A317.1 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C31.7 mg79%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)31.9 mcg16%
MINERALS
Calcium38.1 mg6%
Iron1.3 mg6%
Magnesium27.3 mg8%
Phosphorus77.5 mg13%
Sodium23.9 mg1%
Potassium189.1 mg4%
Zinc0.3 mg3%
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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