Nutritional Facts of Gobhi Paneer Palak Paratha, Spinach and Cauliflower Paratha, Calories in Gobhi Paneer Palak Paratha, Spinach and Cauliflower Paratha

by Tarla Dalal
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Course
Dinner

How many calories does one Gobhi Paneer Palak Paratha have?

One Gobhi Paneer Palak Paratha ( 70 grams) gives 162 calories. Out of which carbohydrates comprise 80 calories, proteins account for 24 calories and remaining calories come from fat which is 63 calories.  One Gobhi Paneer Palak Paratha, provides about 8.1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Gobhi Paneer Palak Paratha recipe makes 8 parathas of 70 grams each.

162 calories for 1 paratha of Gobhi Paneer Palak Paratha, Spinach and Cauliflower Paratha, Cholesterol 0 mg, Carbohydrates 19.8g, Protein 5.9g, Fat 7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gobhi Paneer Palak Paratha, Spinach and Cauliflower Paratha.

See gobhi paneer palak paratha recipe | spinach and cauliflower paratha | healthy Punjabi gobhi paratha | with 50 amazing images.

gobhi paneer palak paratha recipe | spinach and cauliflower paratha | healthy Punjabi gobhi paratha is a wholesome one dish meal. Learn how to make spinach and cauliflower paratha.

Punjabis love food and if it is a paratha made with a perfect combination of paneer, herbs and spices, then it is a perfect breakfast as well as a meal for them. This spinach and cauliflower paratha fulfils all these criteria.

This lip-smacking gobhi paneer palak paratha tastes best when served hot with pickles, but all the health conscious can benefit by serving it with probiotic curd. The added advantage is that these parathas can also be carried in a dabba.

These unusual, yet delicious healthy Punjabi gobhi paratha are all in one with loads of zincvitamin Aand vitamin C for shiny hair. The fibre from the use of veggies and whole wheat flour will satiate you for long hours too!

Is Gobhi Paneer Palak Paratha healthy?

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

Let's understand the Ingredients.

What's good.

Whole Wheat flour (gehun ka atta)  : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

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 nutrients 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. 

Can diabetics, heart patients and overweight individuals have Gobhi Paneer Palak Paratha ?

Yes, this recipe is good for diabetics, heart and weight loss. Substitute low fat paneer for full fat paneer to reduce the fat content of your recipe. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells.

Can healthy individuals have Gobhi Paneer Palak Paratha ?

Yes.

Gobhi Paneer Palak Paratha is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

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. 24% of RDA.

Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 22% of RDA.

Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 19% of RDA.

 

Value per paratha% Daily Values
Energy162 cal8%
Protein5.9 g11%
Carbohydrates19.8 g7%
Fiber3.5 g14%
Fat7 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A382.1 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C8.6 mg22%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)19.6 mcg10%
MINERALS
Calcium112 mg19%
Iron1.5 mg7%
Magnesium38.5 mg11%
Phosphorus146.1 mg24%
Sodium12.5 mg1%
Potassium101.2 mg2%
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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