Nutritional Facts of Gajar Fansi Sabzi, Calories in Gajar Fansi Sabzi

by Tarla Dalal
This calorie page has been viewed 2859 times

Cooking Method
Saute

How many calories does one serving of Gajar Fansi Sabzi have?

One serving (125 grams) of Gajar Fansi Sabzi gives 102 calories. Out of which carbohydrates comprise 40 calories, proteins account for 13 calories and remaining calories come from fat which is 50 calories.  One  serving of Gajar Fansi Sabzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories. Weight of sabji is 500 grams for 4 servings, so net weight per serving is 125 grams.

102 calories for 1 serving of Gajar Fansi, Cholesterol 0 mg, Carbohydrates 10.1g, Protein 3.3g, Fat 5.6g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gajar Fansi.

See gajar fansi sabzi recipe | French beans and carrot sabji | healthy mixed vegetable sabzi |

 

gajar fansi sabzi is a healthy sukha Indian sabzi. Learn to make healthy mixed vegetable sabzi.

Carrot, a storehouse of vitamin A, combines beautifully with French beans in this simple gajar fansi sabzi

Peanuts are used in minor quantities to not only add crunch but also vitamin B3 to these French beans and carrot sabji, making it delectable and nutritious.

At the bottom of the recipe we show you how to make zero oil gajar fansi sabzi for those who want to cook without oil.

On the subject of oil, we have suggested you use coconut oil to make healthy mixed vegetable sabzi as we must learn to avoid using processed seed oils which are harmful to the human body.

French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. So gajar fansi sabzi  is the perfect recipe for pregnant women. 

Is Gajar Fansi Sabzi healthy?

Yes, it is healthy.

Let's understand the Ingredients of Gajar Fansi Sabzi .

What's good in Gajar Fansi Sabzi.

1. 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.

2. French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

3. 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

4. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin 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. 

5. Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

Can diabetics, heart patients and over weight individuals have Gajar Fansi Sabzi?

Yes, they can. It is  good for healthy heart, diabetes and weight loss. 

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. 

French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired.

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.

Can healthy individuals have Gajar Fansi Sabzii?

Yes.

What is a healthy accompaniment to the Suva Moong Dal Subzi? 

Have this healthy subzi with whole wheat bhakri

Whole Wheat Bhakri
Whole Wheat Bhakri

 

Gajar Fansi Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 52% of RDA.
  2. Phosphorus Phosphorus works closely with calcium to build bones. 42% of RDA.
  3. 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 ) 26% of RDA.
  4. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 20% of RDA.
  5. 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. 14% of RDA.
Value per serving% Daily Values
Energy102 cal5%
Protein3.3 g6%
Carbohydrates10.1 g3%
Fiber3.6 g14%
Fat5.6 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A942 mcg20%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C20.7 mg52%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)51.8 mcg26%
MINERALS
Calcium79.8 mg13%
Iron1.3 mg6%
Magnesium44.8 mg13%
Phosphorus254.8 mg42%
Sodium19.2 mg1%
Potassium192.7 mg4%
Zinc0.7 mg7%
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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