Nutritional Facts of Gavarfali ki Sabzi ( Rajasthani), Calories in Gavarfali ki Sabzi ( Rajasthani)

by Tarla Dalal
This calorie page has been viewed 33723 times

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

One  serving (115 grams) of Gavarfali ki Sabzi gives 143 calories. Out of which carbohydrates comprise 38 calories, proteins account for 17 calories and remaining calories come from fat which is 100 calories.  One  serving of Gavarfali ki Subzi provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

143 calories for 1 serving of Gavarfali ki Sabzi (  Rajasthani), Cholesterol 8 mg, Carbohydrates 9.4g, Protein 4.3g, Fat 11.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gavarfali ki Subzi (  Rajasthani).

See gavarfali ki sabzi recipe | Rajasthani gavar sabji | healthy gavar sabzi with curds | cluster beans curry | with 35 images.

gavarfali ki sabzi is a simple curd based Rajasthani gavar sabzi. Learn how to make gavarfali ki sabzi.

A nice and soft sabzi with the strong flavour of curds, the Gavarfali ki Sabzi has a well-balanced flavour that is soothing yet spicy. 

Add a little baking soda while cooking the gavar (cluster beans) to retain its colour, and also to ensure that it is well cooked. 

The combination of cumin and fennel seeds in the tempering is what gives Rajasthani gavar sabji its unique and memorable flavour, so make sure you do not omit it while preparing this sabzi.

To make gavarfali ki sabzi healthier we suggest you use coconut oil instead of processed oil in cooking. 

Guvar used in cluster beans curry has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet.

Is Gavarfali ki Sabzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Guar, Gavar, Cluster Beans : Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fibre also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. See detailed benefits of gaur gavar

2. 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. 

3. 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

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 oilcanola oilcoconut 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 over weight individuals have Gavarfali ki Subzi?

Yes, this recipe is good for diabetics, heart and weight loss

3 reasons and changes why you should have Gavarfali ki Sabzi.

1. Use low fat curds in the recipe instead of full fat curds.

2. Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check.

3. 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. 

What is a healthy accompaniment to the Sabzi? Have healthy rotis or parathas.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal. Paushtic parathasGreen Moong Dal and Spring Onion Paratha recipe are another option. 

 

Bajra Roti

Bajra Roti

Can healthy individuals have Gavarfali ki Subzi?

Yes.

Gavarfali ki 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. 63% of RDA.
  2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 39% of RDA.
  3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 29% of RDA
  4. Phosphorus Phosphorus works closely with calcium to build bones. 17% 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. 13% of RDA.
  6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% 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 143 calories that come from one serving of Gavarfali ki Subzi?

Walking (6 kmph)     =         43  mins
Running (11 kmph)     =          14  mins
Cycling (30 kmph)     =         19  mins
Swimming (2 kmph)     =         25  mins

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

Value per serving% Daily Values
Energy143 cal7%
Protein4.3 g8%
Carbohydrates9.4 g3%
Fiber3.2 g13%
Fat11.1 g17%
Cholesterol8 mg2%
VITAMINS
Vitamin A249.7 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C25.1 mg63%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)78.5 mcg39%
MINERALS
Calcium171.4 mg29%
Iron0.8 mg4%
Magnesium36.2 mg10%
Phosphorus101.8 mg17%
Sodium11.3 mg1%
Potassium63 mg1%
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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