Nutritional Facts of Chawli, Paneer and Veg Healthy Lunch Salad, Calories in Chawli, Paneer and Veg Healthy Lunch Salad

by Tarla Dalal
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How many calories does one serving of Chawli, Paneer and Veg Healthy Lunch Salad have?

One serving of Chawli, Paneer and Veg Healthy Lunch Salad gives 415 calories. Out of which carbohydrates comprise 104 calories, proteins account for 51 calories and remaining calories come from fat which is 262 calories.  One serving of Chawli, Paneer and Veg Healthy Lunch Salad provides about 21 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Chawli, Paneer and Veg Healthy Lunch Salad recipeThe Chawli, Paneer and Veg Healthy Lunch Salad is also super nutritious. It is good for the heart and regulates blood sugar levels. 

Carrot has antioxidants and is good for the eyes, while capsicum is also loaded with antioxidants and vitamin C. Relish the taste and fresh texture of this salad for lunch, while also reaping its health benefits.

Is Chawli, Paneer and Veg Healthy Lunch Salad healthy?

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

Let's understand the Ingredients.

What's good.

1. Chawli ( cowpeas, black eyes beans) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health and helps break down carbs. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

2. Paneer : Paneer 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?

3. 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.

4. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1)Riboflavin (B2)Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. to convert into energy. See the detailed 8 benefits of mushrooms.

5. Beetroot : The Nitrates present in beet aid in detoxification and helps lower bad cholesterol (LDL) levels. The high Nitrate content of  Beetroots which get converted to Nitric Oxide result in the expansion the blood vessels and thereby lowering the blood pressure and ensuring proper oxygen flow to all parts of the body. If you often notice signs of high blood pressure, start your day with a glass of beet juice. Beat Diabetes with Low Glycemic Load Beet. See detailed benefits of beetroot

6. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Can diabetics, heart patients and over weight individuals have Chawli, Paneer and Veg Healthy Lunch Salad  ?

Make some changes. Use only 1 tsp olive oil and replace full fat paneer with low fat paneer. Then you can have it.

Can healthy individuals have Chawli, Paneer and Veg Healthy Lunch Salad  ?

Yes, healthy. Note that this is a meal by itself and you need nothing else. 

Chawli, Paneer and Veg Healthy Lunch Salad is high in

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

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

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

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

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

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

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

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

9. 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.

10. 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. 

11. 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 415 calories that come from Chawli, Paneer and Veg Healthy Lunch Salad?

Walking (6 kmph) = 2hr 5 mins

Running (11 kmph) = 42 mins

Cycling (30 kmph) = 55 mins       

Swimming (2 kmph) = 1hr 11 mins

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

Value per serving% Daily Values
Energy415 cal21%
Protein12.7 g23%
Carbohydrates26 g9%
Fiber8.2 g33%
Fat29.1 g44%
Cholesterol0 mg0%
Vitamin A2156.4 mcg45%
Vitamin B1 (Thiamine)0.6 mg60%
Vitamin B2 (Riboflavin)0.3 mg27%
Vitamin B3 (Niacin)1.6 mg13%
Vitamin C119.3 mg298%
Vitamin E0.6 mg4%
Folic Acid (Vitamin B9)74.3 mcg37%
Calcium273.1 mg46%
Iron4.1 mg20%
Magnesium88.4 mg25%
Phosphorus419.4 mg70%
Sodium52.1 mg3%
Potassium579.8 mg12%
Zinc1.5 mg15%
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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