Nutritional Facts of Bread Pakora ( Tiffin Treats for Kids ), Calories in Bread Pakora ( Tiffin Treats for Kids )

by Tarla Dalal
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How many calories does one Bread Pakora have?

One Bread Pakora gives 295 calories. Out of which carbohydrates comprise 111 calories, proteins account for 46 calories and remaining calories come from fat which is 138 calories. One Bread Pakora provides about 15 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Bread Pakora bread pakora recipe | stuffed paneer bread pakora for tiffins | Punjabi bread pakora | quick bread pakora | with amazing 25 images.

bread pakora is a tasty variation to the very very famous Mumbai Street Food. The Punjabi bread pakora is a prefect tiffin box recipe for kids. We have tested the stuffed paneer bread pakora for tiffins to see that it remains good to eat even after 5 hours. stuffed paneer bread pakora are fritters which are derived from Punjab Usually, pakora's can be made with potatoes, brinjal, onions, paneer and many more.

Paneer bread pakora is super quick and easy to make. Bread pakora can be made with and without stuffing. We have made bread pakora stuffed with paneer filling. It is definitely a treat to your taste buds.

For those who thought Vada Pav and Pav Bhaji to be the only bread-based roadside snacks, Bread Pakora is sure to be an eye-opener.

We have divided the procedure of bread pakora into 2 steps, first to make the paneer stuffing, we have taken grated paneer in a deep dowl. Combined it with grated carrot, crushed green peas, turmeric powder, red chili powder and coriander. Naturally, paneer has a bland flavour which actually makes it a versatile ingredient as it easily absorbs all the flavours. Check for salt and spices and adjust the seasoning before stuffing it between the bread.

Place a slice of bread on a clean, dry and flat surface and spread a portion of the paneer mixture evenly over it. Place another slice of bread over it, press lightly and cut it diagonally into 2 equal pieces. Heat the oil in a deep non-stick kadhai, dip one piece at a time in the batter and deep-fry on a medium flame till it turns crisp and golden brown in colour from both the sides. Drain on an absorbent paper. Serve Paneer bread pakora immediately with green chutney and tomato ketchup.

Although these batter-fried quick bread pakora are available all over the country, Mumbai’s street-side vendors have their signature creations, which are a class apart. Prepared with or without fillings such as aloo and green peas, this mouth-watering Punjabi bread pakora deep-fried snack gets all the more exciting when topped with a variety of chutneys. Enjoy it hot and fresh off the Kadhai customized to your taste.

Punjabi bread pakora is a perfect snack to have to have as an evening tea snack with a cup of hot Masala Chai or cool Falooda.

Is Bread Pakora healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you
Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. 

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has 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 full benefits of green peas

Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

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

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you.

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.

Whole Wheat Bread : Well, the use of bread is relative and individualistic. Whole wheat bread is a slightly better choice than white bread made from refined plain flour. Compared to maida-based bread which is surely to be avoided, the bread made with whole wheat grain that is milled or with whole wheat flour is a healthier alternative. Whole wheat bread has more fiber than the white bread, which helps in maintaining blood sugar and blood cholesterol levels in a better way . However both the varieties of bread are almost at par in their carb count. So moderation is the key here.


What's the problem?

Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Bread Pakora?

No, this recipe is not good for diabetics, heart and weight loss. This pakora is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Here are some Healthy snack options

You can have Baked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Baked Samosa with Mixed Sprouts, Healthy Snack

Baked Samosa with Mixed Sprouts, Healthy Snack

Can healthy individuals have Bread Pakora?

No. Stay away from deep fried food

One Bread Pakora is high in

1.  Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. 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.

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

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

5. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods

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 295 calories that come from one Bread Pakora?

Walking (6 kmph) =1 hour 29 mins
Running (11 kmph) = 30  mins
Cycling (30 kmph) = 39 mins
Swimming (2 kmph) = 51 mins

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

Value per pakoda% Daily Values
Energy295 cal15%
Protein11.5 g21%
Carbohydrates27.8 g9%
Fiber4 g16%
Fat15.3 g23%
Cholesterol0 mg0%
VITAMINS
Vitamin A389.2 mcg8%
Vitamin B1 (Thiamine)
Vitamin B2 (Riboflavin)
Vitamin B3 (Niacin)0 mg0%
Vitamin C3.5 mg9%
Vitamin E
Folic Acid (Vitamin B9)31.4 mcg16%
MINERALS
Calcium208.1 mg35%
Iron2 mg10%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium18.4 mg1%
Potassium187.1 mg4%
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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