Nutritional Facts of Gatte ki Sabzi, Calories in Gatte ki Sabzi

by Tarla Dalal
This calorie page has been viewed 26233 times

How many calories does one serving of Gatte ki Sabzi have?

One  serving ( 200 grams) of Gatte ki Subzi gives 385 calories. Out of which carbohydrates comprise 103 calories, proteins account for 46 calories and remaining calories come from fat which is 213 calories.  One  serving of Gatte ki Subzi provides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

385 calories for 1  of Gatte ki Sabzi, Rajasthani SubziCholesterol 16.6 mg, Carbohydrates 25.8g, Protein 11.6g, Fat 23.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gatte ki Subzi.

Click here to view Gatte ki Subzi recipe. Rajasthani gatte ki sabji | gatta curry | besan ke gatte ki sabzi recipe | with 50 amazing images.

gatte ki sabzi is a popular traditional Rajasthani sabzi. Learn how to make besan ke gatte ki sabzi.

gatte ki sabzi  is Gram flour (besan) dumplings flavoured with dry spices, steamed and then dunked into a yoghurt based curry is a traditional Rajasthani speciality. 

Making besan gatte for gatte curry is simple. To get the perfect gatte, roll it out with your hands to 8 inches diameter cylindrical shape, then chop into half inch pieces. Once done, dump it in boiling water and cook till the besan gatte floats up. 

We love having this healthy gatte ki sabzi with bajra roti on the weekends which makes a perfect Rajasthani one dish meal.

Tips for gatta curry. 1. You will need to use both your hands to roll out the dough into a thin cylindrical roll. 2. Cook the gattas on medium heat for 7 to 8 minutes till they float on top. 3. Remember to keep stirring with a spatula while bringing to a boil or the kadhi will split. 4. Mix curd besan mixture well with a whisk so that no lumps remain. Ensure that no lumps remain or they will be there in the kadhi.

Is Gatte ki Subzi healthy?

Yes, this is healthy but diabetics have to be careful. Made from essentially besan, curds, oil and spices.

Let's understand the Ingredients.

What's good.

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 WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

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. 

Coconut Oil : Use cococnut 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 Gatte ki Subzi ?

Yes, BUT with some small changes. NOTE. This gatte ki sabzi is a meal by itself had with bajra roti.

2 small changes for for diabetcis, heart and weight loss to enjoy gatte ki sabzi.

  1. Replace curd with low fat curds 
  2. Cut the quantity of oil used in the recipe by half. Use cococnut 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. 

Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too.

Can healthy individuals have Gatte ki Subzi?

Yes, this is healthy and almost a meal by itself.

What is a healthy accompaniment to the Subzi? 

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos

Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis.

Bajra Roti is a traditional Indian flatbread made with bajra or black pearl millet flour making it extremely nutritious. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. 

Bajra Roti

Bajra Roti

Gatte ki Subzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorous Phosphorous works closely with calcium to build bones. 42% of RDA.
  2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 40% 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 ) 28% of RDA.
  4. Protein : Protein is required for the managing the wear and tear of all cells of the body. 21% 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. 21% of RDA.
  6. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 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 385 calories that come from one serving of Gatte ki Subzi?

Walking (6 kmph) = 1 hr 56 mins

Running (11 kmph) = 39 mins

Cycling (30 kmph) = 51 mins       

Swimming (2 kmph) = 1 hr 6 mins

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

Value per serving% Daily Values
Energy385 cal19%
Protein11.6 g21%
Carbohydrates25.8 g9%
Fiber5.3 g21%
Fat23.7 g36%
Cholesterol16.6 mg4%
VITAMINS
Vitamin A345.5 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C1.5 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)56.7 mcg28%
MINERALS
Calcium237.2 mg40%
Iron2 mg10%
Magnesium64.6 mg18%
Phosphorus249.1 mg42%
Sodium45 mg2%
Potassium341.8 mg7%
Zinc0.6 mg6%
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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