Nutritional Facts of Dal and Soya Paratha, Calories in Dal and Soya Paratha

by Tarla Dalal
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How many calories does Dal and Soya Paratha have?

One  Dal and Soya Paratha (64 grams)  gives 132 calories. Out of which carbohydrates comprise 50 calories, proteins account for 33 calories and remaining calories come from fat which is 55 calories.  One Dal and Soya Paratha provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

132 calories for 1  Dal and Soya Parathas, Cholesterol 0 mg, Carbohydrates 12.4g, Protein 8.2g, Fat 6.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dal and Soya Parathas.

See dal and soya paratha recipe | soya dal paratha | healthy dal soy vegetable paratha | with 40 amazing images.

dal and soya paratha is a paratha made with soya flour, dal and vegetables. Learn to make soya dal paratha.

Now, here is a delectable and even slightly elaborate dal and soya paratha that you can cook in a jiffy nonetheless!  Because you can make the stuffing well in advance and store in the deep freezer to use as and when required. 

Powdered soya chunks blend well with any ingredient and add bulk too, especially in the dal and soya paratha stuffing. It soaks up all the moisture and so the mixture could turn dry sometimes… but all you need to do is add a little water to set it right! 

Mashed potatoes act as a binding agent for the soya dal paratha stuffing; but as an alternative you could also use grated tofu. 

Cabbage and yellow moong dal are a combination made in heaven-another factor that makes this dal and soya paratha recipe desirable! 

However do not overcook the moong dal; just boil them till done, in a vessel full of water. Each grain should be separate for the dal and soya paratha to be perfect; mashed or overcooked dal will spoil the feel and taste of the dish.

Is Dal and Soya Paratha  healthy?

Yes, this recipe is good but conditions apply for diabetics, heart and weight loss.

Let's understand the ingredients of Dal and Soya Paratha .

What's good in Dal and Soya Paratha .

1. Yellow Moong Dal : used to make mangodi.  The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. benefits of soya granules, soya chunks, soya flour 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

3. Cabbage ( Patta Gobhi + Red Cabbage, Purple cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise. See here all benefits of cabbage

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.  

Can diabetics, heart patients and over weight individuals have Dal and Soya Paratha ?

Yes, but conditions apply and restricted amount. We have used on 1/4 cup potatoes over 10 parathas so should not be an issue.

The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn.

Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine.

Dal and Soya Paratha is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. 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 ) 29% of RDA.
  2. 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). 22% of RDA.
  3. Phosphorus Phosphorus works closely with calcium to build bones. 20% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  5. 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. 18% of RDA.
  6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.

 

What to have Dal and Soya Paratha with ?

soya curds | how to make soya curds | homemade Indian soya curds |

soya curds recipe | how to make soya curds | homemade Indian soya curds |

soya curds

Value per paratha% Daily Values
Energy132 cal7%
Protein8.2 g15%
Carbohydrates12.4 g4%
Fiber3.4 g14%
Fat6.1 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A90.4 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C4 mg10%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)58.9 mcg29%
MINERALS
Calcium46.2 mg8%
Iron1.8 mg9%
Magnesium78.5 mg22%
Phosphorus120.7 mg20%
Sodium4.8 mg0%
Potassium490.6 mg10%
Zinc0.9 mg9%
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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