Nutritional Facts of Baingan Methi ki Sabzi, Calories in Baingan Methi ki Sabzi

by Tarla Dalal
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Quick Recipe
Quick Sabzis

How many calories does one serving of Baingan Methi ki Sabzi have?

One serving of Baingan Methi ki Sabzi gives 96 calories. Out of which carbohydrates comprise 42 calories, proteins account for 17 calories and remaining calories come from fat which is 38 calories.  One serving of Baingan Methi ki Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Baingan Methi ki Sabzi makes 800 grams, serves 4 with 200 grams per serving. 

96 calories for 1 serving of Baingan Methi ki Sabzi, Cholesterol 0 mg, Carbohydrates 10.4g, Protein 4.3g, Fat 4.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Baingan Methi ki Subzi.

See baingan ki sabzi recipe | brinjal methi sabzi | baingan tamatar sabzi | healthy eggplant Indian vegetable | with 30 amazing images. 

brinjal methi sabzi recipe is a popular North Indian dry sabzi. Learn how to make baingan tamatar sabzi.

Baingan Methi sabzi is a delicious everyday Indian sabzi made using aubergine (baigan)  and fenugreek (methi ) leaves. Easy to make. 

Sometimes it is magical how even simple ingredients can be transformed into splendid delicacies into Punjabi brinjal methi sabzi by using the right combinations and methods. 

In the Baingan Methi ki Sabzi, the humble brinjal combines with iron and calcium rich methi, and a freshly-prepared masala powder, to form a scrumptious dry sabzi. 

Everyday spices, when roasted and powdered, acquire a remarkable aroma and flavour, which makes this baingan tamatar sabzi  very special indeed!

healthy eggplant Indian vegetable is suitable for diabetics, heart and weight loss. 

Pro tips for  brinjal methi sabzi 1. Cut baingan into cubes or small pieces. Soak them in water until you use them, otherwise, they will turn black. 2. You can add 1/2 tsp sugar to the sabzi to balance the bitterness of the fenugreek leaves. 3. Pack Baingan Methi ki Sabzi in your lunch box tiffin and have with roti. 

Is Baingan Methi ki Sabzi healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Brinjal (baingan) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

2. Methi (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here. 

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.  

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

 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.

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

Can diabetics, heart patients and over weight individuals have Baingan Methi ki Sabzi  ?

Yes, this is healthy.  Brinjal also prevents blood glucose from shooting up and is good for diabeticsFenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Great for weight loss also.

Can healthy individuals have Baingan Methi ki Sabzi ?

Yes.

What is a healthy accompaniment to the Sabzi? 

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

 

 Baingan Methi ki Subzi is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Pregnancy 

6. Kids weight loss

7. Low glycemic veg dinner

8. Low glycemic veg lunch

Baingan Methi ki Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 58% of RDA.
  2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 42% of RDA.
  3. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 27% of RDA.
  4. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 19% of RDA.
  5. 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. 18% of RDA.

 

How to burn 96 calories that come from Baingan Methi ki Subzi?

Walking (6 kmph) = 29 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 16 mins

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

Value per serving% Daily Values
Energy96 cal5%
Protein4.3 g8%
Carbohydrates10.4 g3%
Fiber10.4 g42%
Fat4.2 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A447.1 mcg9%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C23.4 mg58%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)54.3 mcg27%
MINERALS
Calcium113.3 mg19%
Iron1.2 mg6%
Magnesium46.6 mg13%
Phosphorus96.8 mg16%
Sodium17.1 mg1%
Potassium322.8 mg7%
Zinc0.8 mg8%
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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