How many calories does one serving of Dahi Chane ki Sabzi have?

One  serving of Dahi Chane ki Sabzi gives 210 calories. Out of which carbohydrates comprise 59 calories, proteins account for 34 calories and remaining calories come from fat which is 101 calories.  One  serving of Dahi Chane ki Subzi provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Dahi Chane ki Sabzi  serves 4.

210 calories for 1 serving of Dahi Chane ki Sabzi ( Rajasthani), Cholesterol 12 mg, Carbohydrates 14.7g, Protein 8.6g, Fat 11.2g. 

Click here to view Dahi Chane ki Subzi recipe. Also called "Chane Jaisalmer Ke", this dish of red chana simmered in a curd gravy makes a wonderful accompaniment for both rice as well as rotis. Traditionally, this Dahi Chane ki Subzi is served with missi roti as the two complement each other well in flavour and texture; the curd-based subzi offsets the dryness of missi rotis beautifully. However, you can serve it with any type of rotis or even puris. This dish is very easy to prepare and uses minimal ingredients, and you are assured of a perfect result provided you take care while adding the curds and besan mixture into the chana. The secret is to stir it continuously till it comes to a boil, to prevent the curd gravy from splitting.

Is Dahi Chane ki Sabzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

2. Kala chana : Kala chana is a healthy addition to your diet. Being high in protein and fiber, Kala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels.

3. Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

4. Coriander (kothmir, dhania) : The antioxidants vitamin A, vitamin 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. 

What's the problem?

1. 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 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil. 

Can diabetics, heart patients and overweight individuals have Dahi  Chane ki Sabzi?

Dahi Chane ki Sabzi is a wholesome and nutritious dish that can be a good addition to a diabetic, heart-friendly, and blood pressure–conscious diet when prepared with minimal oil and controlled salt. The base of this curry is curd (dahi)and kala chana (brown chickpeas) — both known for their rich nutrient profiles. Kala chana is high in protein, fiber, and low on the glycemic index, helping regulate blood sugar levels and keeping you full for longer, which is beneficial for diabetics. The use of curd adds probiotics that improve gut health and aid digestion, while the besan (Bengal gram flour) provides additional fiber and protein. For heart health, the recipe uses a small quantity of oil, and skipping or reducing salt can make it suitable for those managing high blood pressure.

This healthy Indian curry also offers benefits for those with hypothyroidism due to its balance of protein, antioxidants, and probiotics, which support metabolism and overall energy levels. However, individuals with thyroid conditions should consume curd in moderation and preferably at room temperature to avoid slowing metabolism. The spices like turmeric, green chilli paste, and cumin seeds not only enhance flavor but also provide anti-inflammatoryand metabolic-boosting properties. Garnished with fresh coriander, this light yet satisfying dish delivers a complete balance of taste and health. When paired with multigrain roti or brown rice, Dahi Chane ki Sabzi makes for a nourishing meal suitable for people with diabetes, heart ailments, high blood pressure, and hypothyroidism, when consumed mindfully.
 

Can healthy individuals have Dahi  Chane ki Subzi?

Yes.

Dahi  Chane ki Subzi is high in the following nutrients . 

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. Calcium is 18% of RDA. 

2. Vitamin A :  Vitamin A is 36% of RDA.

3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Vitamin B1 is 14% of RDA.

4. Protein  : Protein is 14% of RDA.

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 210 calories that come from one serving of Dahi Chane ki Subzi?

Walking (6 kmph) = 1 hr 3 mins

Running (11 kmph) = 21 mins

Cycling (30 kmph) = 28 mins       

Swimming (2 kmph) = 36 mins

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