Nutritional Facts of Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad, Calories in Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad

by Tarla Dalal
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How many calories does one serving of Dalia Vegetable Salad have?

One serving (250 grams) of  Dalia Vegetable Salad gives 99 calories. Out of which carbohydrates comprise 78 calories, proteins account for 13 calories and remaining calories come from fat which is 11 calories.  One serving of  Dalia Vegetable Salad provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Dalia Vegetable Salad recipe serves 4, 250 grams per serving.

99 calories for 1 serving of Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad, Cholesterol 0 mg, Carbohydrates 19.2g, Protein 3.3g, Fat 1.2g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dalia Vegetable Salad, Healthy Indian Broken Wheat Salad.

See dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad | with 33 images.

dalia and vegetable salad recipe | Indian broken wheat vegetable salad | healthy dalia salad | pregnancy friendly salad is a satiating bowl full of protein and fiber. Learn how to make Indian broken wheat vegetable salad.

To make dalia and vegetable salad, boil a vesselful of water and add the salt and oil to it and mix well. Add the broken wheat and boil for 4 to 5 minutes. Drain, wash with cold water and drain again. Combine all the remaining ingredients, including the cooked broken wheat in a bowl, pour the dressing over it and toss well. Keep the dalia and vegetable salad refrigerated for at least 1 hour. Serve chilled.


Indian broken wheat vegetable salad, a unique salad perked up with a delicately flavoured mint and lemon dressing, is a nutrient-rich, delicious treat with assorted vegetables and bulgur wheat. The best part is, it has only 99 calories, but 2.5 g fiber per serving – a surefire way to lose weight.

With enough calcium and phosphorus, this healthy dalia salad is an easy way top up both these bone building nutrients. Moreover, tomatoes and broccoli add a dose of antioxidants - compounds which reduce inflammation in the body and keep our heart healthy too!

Diabetic too can relish this high fibre salad and avoid that quick spike in blood sugar levels. With appreciable amounts of vitamin C from the veggies and dressing, you can look forward to boosting your immunity. This pregnancy friendly salad can enjoyed as a light dinner with hearty red lentil soup or in between meals as a healthy snack too.

Tips for dalia and vegetable salad. 1. Add 1 cup sliced mushrooms (khumbh). You can parboil the mushroom if you want. Also adding mushroom is optional as lots of vegetarians in India don't eat mushroom. 2. If you don't like the taste of raw mushrooms then parboil them.

Is Dalia Vegetable Salad healthy ?

Yes.

What's good.

Dalia ( Broken Wheat, Bulgur Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Broccoli : Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage. Broccoli is a good source of folate and good for pregnant women. See here for 13 amazing benefits of broccoli.

Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and 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. See the detailed 8 benefits of mushrooms.

Lettuce, Iceberg lettuce :  Lettuce is low in calories and aids in Weight Loss.  Being rich in Vitamin C works as an immune building vitamin by way of helping multiply white blood cells (WBC). Lettuce  abounds in Vitamin A – Stops Inflammation and Improves Eyesight. It keeps heart healthy and manages diabetes. It is also rich in Folic acid, a nutrient which a mother-to-be should start building the reserve of much before conception. See benefits of lettuce

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possesses polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that it's fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil

Can diabetics, heart patients and overweight individuals have Dalia Vegetable Salad  ?

Yes. High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that.

Can healthy individuals have Dalia Vegetable Salad  ?

Yes. Broccoli is loaded with beta-carotene which converts to Vitamin A once it is inside the body. Vitamin A plays a critical role in maintaining healthy vision. It is a good source of Vitamin C which boosts the immune system and fights off cancersheart disease and protects the body from free radical damage.

Dalia Vegetable Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seedssesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 21% of RDA.
  2. 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, toor dal , sesame seeds ). 19% of RDA.
  3. 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.
  4. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 18% of RDA.
  5.  Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Indian foods rich in Vitamin B3 are roasted peanuts, sesame seeds, barley, dalia, almonds, wheat flour, jowar, toovar dal, kabuli chana etc. Also healthy skin formation.  17% of RDA.
Value per serving% Daily Values
Energy99 cal5%
Protein3.3 g6%
Carbohydrates19.2 g6%
Fiber2.5 g10%
Fat1.1 g2%
Cholesterol0 mg0%
VITAMINS
Vitamin A703.5 mcg15%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2 mg17%
Vitamin C30.4 mg76%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)37.4 mcg19%
MINERALS
Calcium60.2 mg10%
Iron2.5 mg12%
Magnesium45.5 mg13%
Phosphorus107 mg18%
Sodium22.7 mg1%
Potassium241.3 mg5%
Zinc0.2 mg2%
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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