Nutritional Facts of Green Peas Dhokla ( Non- Fried Snacks ), Calories in Green Peas Dhokla ( Non- Fried Snacks )

by Tarla Dalal
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How many calories does one serving of  Green Peas Dhokla have?

One serving of Green Peas Dhokla gives 226 calories. Out of which carbohydrates comprise 122 calories, proteins account for 34 calories and remaining calories come from fat which is 70 calories.  One serving of Green Peas Dhokla provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Green Peas Dhokla recipe. Green Peas Dhokla recipe | Matar Dhokla | Gujarati snack recipe | Green Dhokla |


Green peas dhokla are easy and delicious dhoklas that are made nutritious by the addition of green peas, which are full of fibre and also impart a nice green colour.

The batter of matar dhokla is made with the besan, green peas purée, salt, powdered sugar, ginger- green chilli paste, citric acid-water mixture and water. It is poured into a greased thali and steamed in a steamer till done. Finally, a tempering of mustard seeds, green chillies and asafoetida in oil is poured over the dhokla. Garnishing the green dhokla with coriander and coconut gives a truly traditional touch.

Besan is a versatile ingredient that is used to make most farsaans. Here it is used to thicken the batter in green peas dhokla . Citric acid crystals are added to this Gujarati snack recipe to impart the required tanginess to this dhokla. You can use lemon juice instead if you wish to.


Remember to use your hands to mix the batter, else the lumps won’t break and won’t cook well too.

Serve green peas dhokla immediately with green chutney

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Is Green Peas Dhokla healthy?

No, this is good and healthy for everyone.

Let's understand the Ingredients Green Peas Dhokla .

What's good Green Peas Dhokla .

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

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 white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

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. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

What's problem Green Peas Dhokla .

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient. 

Is Green Peas Dhokla safe for diabetics, heart and overweight individuals?

The issue of Green Peas Dhokla is that it uses 2 tablespoons of sugar and oil which is not good for diabetics, heart and overweight individuals . Sugar is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body.Hence the carb levels are high. So you may snack on a few pieces at best as this is a non-fried Gujarati snack.

Is Green Peas Dhokla safe for healthy individuals?

No, Green Peas Dhokla is not safe. Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body.

Here are some Healthy snack options

You can have  Buckwheat Khichdi,  Low Fat Carrot HalwaFarali DosaKand SandwichBuckwheat DhoklaDry Fruit Stuffed Dates as one healthy recipe option.

Buckwheat Khichdi, Farali Kutto Khichdi Recipe

Buckwheat Khichdi, Farali Kutto Khichdi Recipe

We also suggest this quick thalipeeth recipe made without potatoes and rajgira. 

Thalipeeth, Quick Maharashtrian Thalipeeth
 

Thalipeeth, Quick Maharashtrian Thalipeeth

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

Green Peas Dhokla is high in

1. 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.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Phosphorous Phosphorous works closely with calcium to build bones. 

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 226 calories that come from one serving of Green Peas Dhokla

Walking (6 kmph) =   1 hour 8 mins 
Running (11 kmph) =   23 hour 
Cycling (30 kmph) =  30 mins 
Swimming (2 kmph) =   39 mins 


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

Value per serving% Daily Values
Energy226 cal11%
Protein8.5 g15%
Carbohydrates30.5 g10%
Fiber6.3 g25%
Fat7.8 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A102.4 mcg2%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C0.4 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)60.5 mcg30%
MINERALS
Calcium23 mg4%
Iron2.2 mg10%
Magnesium53.3 mg15%
Phosphorus135.7 mg23%
Sodium30 mg2%
Potassium295.2 mg6%
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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