Nutritional Facts of Chawli Batate Nu Shaak, Calories in Chawli Batate Nu Shaak

by Tarla Dalal
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How many calories does one serving of Chawli Batate Nu Shaak have?

One serving (115 grams) of Chawli Batate Nu Shaak gives 133 calories. Out of which carbohydrates comprise 52 calories, proteins account for 12 calories and remaining calories come from fat which is 71.1 calories.  One serving of Chawli Batate Nu Shaak provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

133 calories for 1 serving of Chawli Batate Nu Shaak, Cholesterol 0 mg, Carbohydrates 13g, Protein 2.9g, Fat 7.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Chawli Batate Nu Shaak.

See chawli batata nu shaak recipe | chawli bateta nu shaak | choli bateka nu shaak | 

Gujarati chawli batata nu shaak is a simple sabzi from the land of Gujarat. Learn how to make chawli bateta nu shaak.

Choli bateka nu shaak is a little spicy vegetable recipe made of fresh chawli beans and potato cooked in spices. This shaak has a strong flavour of coriander seeds powder.

To make chawli batata nu shaak, heat the oil in a deep non-stick pan and add the mustard seeds and carom seeds and cook it for a few seconds. Add the asafoetida, turmeric powder, chawli, potatoes, soda bi-carb and salt, mix well and sprinkle a little water, cover and cook on slow flame for 8 to 10 minutes or till the potatoes are cooked, while stirring occasionally. Add the chilli powder, coriander seeds powder and sugar, mix well and cook on a medium flame for more 2 minutes, while stirring once in between. Serve hot.

That slight tinge of sugar in choli bateka nu shaakhas been added as Gujarati’s are used to add a pinch of sugar yo every sabzi they make. If you wish, you can avoid it. 

Is Chawli Batate Nu Shaak healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Long beans, chawli beans : Long beans is a low calorie vegetable and hence can be consumed by those on weight loss. It has fair amounts of Vitamin A and good amounts of Vitamin C. Being a green vegetable, it is rich in phyto chemicals and antioxidants, thus plays an important role in fighting cancer and delays aging. Its low sodium content and high potassium content offers cardiovascular protection and help manage high blood pressure and diabetes. Further the soluble fibre in it also helps to lower LDL cholesterol in the body. They are also a fair source of calcium, folate and magnesium

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.  

Refined 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 development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is 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. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can diabetics, heart patients and over weight individuals have Chawli Batate Nu Shaak  ?

Yes, this recipe can be had for diabetics, heart and weight loss with some changes.

  1. Use coconut oil in cooking the recipe. 
  2. Reduce the amount of potatoes used in the recipe.

Can healthy individuals have ?

Yes.

Chawli Batate Nu Shaak  are 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). 52% of RDA.
  2. 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 ) 30% of RDA.
  3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 13% of RDA.
  4. Phosphorus Phosphorous works closely with calcium to build bones. 10% of RDA.
  5. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
Value per serving% Daily Values
Energy133 cal7%
Protein2.9 g5%
Carbohydrates13 g4%
Fiber0.4 g2%
Fat7.9 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A320.5 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C20.9 mg52%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)59.7 mcg30%
MINERALS
Calcium47.3 mg8%
Iron0.6 mg3%
Magnesium46.5 mg13%
Phosphorus62.3 mg10%
Sodium6.1 mg0%
Potassium272.8 mg6%
Zinc0.5 mg5%
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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