Nutritional Facts of Crispy Fried Cauliflower, Calories in Crispy Fried Cauliflower

by Tarla Dalal
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How many calories does one Crispy Fried Cauliflower have?

One Crispy Fried Cauliflower gives 153 calories. Out of which carbohydrates comprise 70 calories, proteins account for 12 calories and remaining calories come from fat which is 77 calories. One Crispy Fried Cauliflower provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Crispy Fried Cauliflower | crispy fried gobi | Indian style fried cauliflower | gobi fry – starter recipe | with 21 amazing images.

crispy fried cauliflower recipe | crispy fried gobi | Indian style fried cauliflower | gobi fry – starter recipe is a delicious starter made with basic ingredients. Learn how to make Indian style fried cauliflower.

To make crispy fried cauliflower, parboil the cauliflower florets in salted water. Drain well and keep aside. Combine the plain flour, cornflour, prepared the paste and salt in a deep bowl along with approx. 1 cup of water and mix well to make a thick batter. Dip the cauliflower florets one by one in the batter and roll in the bread crumbs till they are evenly coated from all the sides. Heat the oil in a kadhai and deep-fry a few at time till they turn golden brown in colour from all the sides. Drain on an absorbent paper. Serve immediately with salsa.

Gobi fry – starter recipe is an experience perfect for snack lovers. It has withstood the test of time and continues to delight generations! Parboiled florets of cauliflower, coated with a plain flour batter and rolled in bread crumbs are deep-fried to produce a crunchy snack that is soft and succulent inside.

What makes this crispy fried gobi unique is its paste made of onions, green chillies and ginger. Finally, rolling in bread crumbs lend a perfect crunchy texture.

This mildly flavoured Indian style fried cauliflower together with pungent salsa makes a perfect Mexican starter. What is more, the salsa is so easy to prepare, so you can prepare it even on a short notice. Just ensure that you serve this combo soon after preparation.

You can also try other starters like Mexican starters like Mexican Tarts with Refried Beans and Sour Cream and and Onion rings.

Tips for crispy fried cauliflower. 1. Ensure that the paste you blend is smooth so it mixes well with the batter. 2. The batter should be thick enough to coat the cauliflower florets. 3. To avoid being messy, prefer to dip the cauliflower pieces in batter with one hand and roll in bread crumbs with the other hand.

Is Crispy Fried Cauliflower healthy?

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

Let's understand the Ingredients.

What's good.

1. Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

2. 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.

3. 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

4. Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.


What's the problem?

1. Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or use in very small quantities as any consumption of this will cause a larger spike in blood sugar levels which is not good for diabeticsheart patientsThe development of prediabetes comes from uncontrolled eating sugar and refined food products 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.  Read is maida good for you to understand fully.

2. Cornflour ( Cornstarch) ProsCornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to have wheat. Cons. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high carbs makes it a No-No for a diabetic meal and restricted for heart patients. Read for more details is cornflour healthy?

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 Crispy Fried Cauliflower?

No, this recipe is not good for diabetics, heart and weight loss. 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. 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 don't then 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.

Can healthy individuals have Crispy Fried Cauliflower?

This is not healthy. Try and eat a healthy snack as a better option.

Here are some Healthy Indian 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 murukkuBuckwheat Khichdimini jowar pancakes or buckwheat pancake as one healthy recipe option. 

Baked Methi Muthias

Baked Methi Muthias

Healthy Chutney to have

Have your dosa with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada. Don't add potatoes to your dosa as it will increase the carbohydrate content. 

Nutritious Green Chutney

Nutritious Green Chutney

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

One Crispy Fried Cauliflower is high in

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

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

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

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 153 calories that come from one Crispy Fried Cauliflower?

Walking (6 kmph) = 46 mins
Running (11 kmph) = 15  mins
Cycling (30 kmph) = 20 mins
Swimming (2 kmph) = 26 mins

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

Value per serving% Daily Values
Energy153 cal8%
Protein3.1 g6%
Carbohydrates17.5 g6%
Fiber1.4 g6%
Fat7.9 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A80.3 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C15.8 mg40%
Vitamin E
Folic Acid (Vitamin B9)20.7 mcg10%
MINERALS
Calcium22.9 mg4%
Iron1.1 mg5%
Magnesium20.2 mg6%
Phosphorus48 mg8%
Sodium28.3 mg1%
Potassium79.4 mg2%
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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