Nutritional Facts of Carrot Methi Subzi ( Delicious Diabetic Recipe), Calories in Carrot Methi Subzi ( Delicious Diabetic Recipe)

by Tarla Dalal
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How many calories does one serving of Carrot Methi Subzi have?

One serving of Carrot Methi Subzi gives 55 calories. Out of which carbohydrates comprise 26 calories, proteins account for 5 calories and remaining calories come from fat which is 24 calories.  One serving of Carrot Methi Subzi provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Carrot Methi Subzi recipegajar methi sabzi recipe | sabzi for diabetes | carrot and fenugreek vegetable Indian style | healthy carrot methi sabzi | with 14 amazing images.

gajar methi sabzi recipe | sabzi for diabetes | carrot and fenugreek vegetable Indian style | healthy carrot methi sabzi is a daily fare served as an accompaniment to whole wheat rotis. Learn how to make carrot and fenugreek vegetable Indian style.

Roti ( How To Make Soft Roti Or Phulka Or Chapati)

Roti ( How To Make Soft Roti Or Phulka Or Chapati)

To make gajar methi sabzi, heat the oil in a non-stick kadhai and add the cumin seeds. When the seeds crackle, add the onions and sauté on a medium flame for 1 minute. Add the green chillies and garlic, mix well and sauté on a medium flame for 30 seconds. Add the fenugreek leaves, turmeric powder, coriander powder, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Add the carrots, salt and 1 cup of water, mix well and cover and cook for 7 to 8 minutes, while stirring occasionally. Serve hot with whole wheat parathas or rotis.

Carrot and fenugreek vegetable Indian style is a great combination of textures and fragrant, spicy flavours that has the added advantage of being quick to make. The sweetness of carrot and slight bitterness of fenugreek leaves lends a perfect contrast in texture, taste and flavours.

Carrots are enriched with vitamin A, vitamin C and fibre and that’s what makes this healthy carrot methi sabzi so nutritious. Fibre helps to maintain a healthy gut, while the 2 vitamins are needed to guard our body cells from the attack of harmful free radicals, bacteria and virus.

Methi, also called as fenugreek leaves, is a good source of fibre too along with iron – a key nutrient again. It is necessary for proper supply of oxygen to all parts of our body. This sabzi for diabetes also can be included in a heart patient’s menu. Not being loaded with excess fat, it is perfect for weight watchers and women with PCOS who are aiming a trimmed waist line. The garlic used in the recipe adds its own health touch of anti-inflammatory properties.

Tips for gajar methi sabzi. 1. Chop carrots into uniform shaped pieces, not too big nor too small in size. 2. Always select bunches of methi that are fresh and green in colour. Avoid if they are yellow or very dry textured. 3. Cool it well and you can pack and carry in your tiffin as a healthy lunch too.

Enjoy gajar methi sabzi recipe | sabzi for diabetes | carrot and fenugreek vegetable Indian style | healthy carrot methi sabzi | with step by step images.

Is Carrot Methi Subzi healthy?

Yes, this is healthy.

Let's understand the Ingredients.

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.

Methi leaves (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. They are good source of iron which is important for pregnant women as well as other individuals. Iron is a part of hemoglobin in the blood. A deficiency of iron may cause anaemia and that may decrease your work ability and make you fatigue easily. See all benefits of methi leaves here. 

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

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

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

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. 

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 Carrot Methi Subzi?

Yes, this recipe is good for diabetics, heart and weight loss. Carrots relieve constipation, lower blood pressure, have fibre and lower cholesterol.

Can healthy individuals have Carrot Methi Subzi?

Yes, this recipe is healthy. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism.

Carrot Methi Subzi is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

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

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 55 calories that come from Carrot Methi Subzi?

Walking (6 kmph) = 17 mins

Running (11 kmph) = 6 mins

Cycling (30 kmph) = 7 mins       

Swimming (2 kmph) = 9 mins

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

Value per serving% Daily Values
Energy55 cal3%
Protein1.2 g2%
Carbohydrates6.6 g2%
Fiber2.6 g10%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A879.4 mcg18%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C10.9 mg27%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.7 mcg3%
MINERALS
Calcium89.3 mg15%
Iron0.7 mg3%
Magnesium19.4 mg6%
Phosphorus160.8 mg27%
Sodium21.6 mg1%
Potassium66 mg1%
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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