Nutritional Facts of Chawli Leaves Sabzi, Chaulai Saag, Calories in Chawli Leaves Sabzi, Chaulai Saag

by Tarla Dalal
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How many calories does one serving of Chawli Leaves Sukhi Subzi have?

One serving of Chawli Leaves Sukhi Subzi gives 92 calories. Out of which carbohydrates comprise 32 calories, proteins account for 12 calories and remaining calories come from fat which is 48 calories.  One serving of Chawli Leaves Sukhi Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Chawli Leaves Sukhi Subzi recipechawli leaves sabzi recipe | chawli ke patte ki sabzi | chaulai saag | amaranth greens sabzi | with 15 amazing images.

chawli leaves sabzi recipe | chawli ke patte ki sabzi | chaulai saag | amaranth greens sabzi is a simple daily fare. Learn how to make chawli ke patte ki sabzi.

To make chawli leaves sabzi, heat the oil in a deep non-stick pan, add the onions and green chillies and sauté on a medium flame for 3 minutes. Add the chawli leaves and salt, mix well and cover with a lid and cook on a medium flame for 2 minutes, while stirring occasionally. Serve the chawli leaves sabzi hot garnished with coconut.

Picked up some chawli leaves from the market? Cook them right away, to enjoy the splendid freshness. Here is a quick and easy chawli ke patte ki sabzi that will take you just minutes to prepare. These leaves are a good source of iron which is necessary for building haemoglobin levels and for the supply of oxygen in our body.

The plentiful amount of vitamin A and vitamin C from amaranth greens sabzi can be beneficial for eye and skin health. These vitamins along with quercetin from onions act as an antioxidant and help reduce inflammation in the body and fight the harmful free radicals which can otherwise be a cause of chronic disease like cancer.

Traditionally this sabzi is made with little extra oil, but we have used less oil to make chaulai saag to make it suitable for health conscious people like heart patients,diabetics and weight-watchers. Made with minimal ingredients, this sabzi gives you an opportunity to experience and appreciate the fresh flavour of the leaves without hiding it under loads of spices.

Tips for chawli leaves sabzi. 1. Green chawli leaves can be substituted with chopped red chawli leaves. 2. We have not used any spice powders in this sabzi. But if you wish, you can add turmeric powder and chilli powder. 3. This sabzi can be packed and carried to work.

Enjoy chawli leaves sabzi recipe | chawli ke patte ki sabzi | chaulai saag | amaranth greens sabzi | with step by step photos.

Is Chawli Leaves Sukhi Subzi healthy?

Yes, this is healthy but some changes have to be made for diabetics. Made from chawli leaves, onions and garnished with coconut.

Let's understand the Ingredients.

What's good.

Chawli Leaves, Amaranth Leaves :  It helps reduce the bad cholesterol (LDL) from the body. Moreover it also has small amounts of potassium and magnesium, the two nutrients which maintains heart health. Chawli Leaves Good for Anaemia. With a whooping amount of 32.2% of Vitamin A, chawli leaves can in truth work towards improving vision. It’s the fiber found in amaranth leaves which is good for the gut and constipation. See detailed benefits of chawli leaves

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 which 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

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

Can diabetics, heart patients and over weight individuals have Chawli Leaves Sukhi Subzi ?

Yes, but cut oil down to 1 tsp of oil. That will reduce fat content.  Chawli Leaves Good for Anaemia. With a whooping amount of 32.2% of Vitamin A, chawli leaves can in truth work towards improving vision.

Can healthy individuals have Chawli Leaves Sukhi Subzi?

Yes, this is healthy. Maybe cut the oil a bit.

Chawli Leaves Sukhi Subzi is good for

1. Healthy Recipes Lifestyle

2. Weight Loss subzis

3. Diabetic Subzis

4. Healthy Heart Subzis

5. Preconception recipe

6. Kids weight loss

7. Pregnancy folic acid 

Chawli Leaves Sukhi Subzi is high in

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

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

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

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

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

6. 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

7. 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.

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 92 calories that come from one serving of Chawli Leaves Sukhi Subzi?

Walking (6 kmph) = 28 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 12 mins       

Swimming (2 kmph) = 16 mins

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

Value per serving% Daily Values
Energy92 cal5%
Protein3.1 g6%
Carbohydrates7.8 g3%
Fiber3 g12%
Fat5.4 g8%
Cholesterol0 mg0%
Vitamin A3800.6 mcg79%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C72.1 mg180%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)103.6 mcg52%
Calcium285.7 mg48%
Iron2.6 mg12%
Magnesium8 mg2%
Phosphorus56.7 mg9%
Sodium157.7 mg8%
Potassium273.1 mg6%
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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