Nutritional Facts of Hare Chane Ke Kebab, Calories in Hare Chane Ke Kebab

by Tarla Dalal
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How many calories does one Hare Chane Ke Kebab have?

One Hare Chane Ke Kebab ( 50 grams) gives 113 calories. Out of which carbohydrates comprise 49 calories, proteins account for 24 calories and remaining calories come from fat which is 40 calories.  One Hare Chane Ke Kebab provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

113 calories for 1 kebab of Hare Chane Ke Kebab, Cholesterol 0 mg, Carbohydrates 12.2g, Protein 6g, Fat 4.5g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Hare Chane Ke Kebab.

See hare chane ke kebab recipe | hare chana ke tikki | healthy green chickpeas kabab |

 

hare chane ke kebab is healthy tikkis cooked on a tava. Learn to make healthy green chickpeas kabab.

Green power through and through, that’s what the Hare Chane Ke Kebab is all about! A combination of ingredients like hara chana, paneer, mint and coriander makes this an iron, protein, calcium and vitamin rich recipe.

Healthy green chickpeas kabab  is also perfect for pregnant women, children and all others too. 

A combo of traditional flavour enhancers like ginger, green chillies, onions, lemon juice, etc., enhances the flavour and aroma manifold in hare chana ke tikki . 

The procedure of cooking hare chane ke kebab on a tava with minimal oil instead of deep-frying it, makes this delectable snack all the more desirable.

Tips for hare chane ke kebab recipe. 1. Use coconut in all your cooking to have a healthier life. 2. We have used oats flour as the binding agent so this tikki is perfect for diabetics. 3. If you don't want to use oats flour then you can skip it and make the  healthy green chickpeas kabab as is. The only difference is that your tikki will be a little soft. 

Serve hare chane ke kebab with a healthy green chutney. 

Is Hare Chane Ke Kebab healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

1. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

2. 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 which 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

3. 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.

4. 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

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

Can diabetics, heart patients and over weight individuals haveHare Chane Ke Kebab ?

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

3 reasons and suggestions why Hare Chane Ke Kebab this is good for all?

  1. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn.
  2. 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).
  3. 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.

Healthy Chutney to have Hare Chane Ke Kebab

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander.

Green Chutney, How To Make Green Chutney Recipe

Green Chutney, How To Make Green Chutney Recipe

Can healthy individuals have Hare Chane Ke Kebab ?

Yes, this is healthy. No excess oil for frying, no potato and no cornflour – all unhealthy ingredients which can cause add pounds and increase inflammation are out of this starter! Bring in yellow moong dal as the base ingredient and oats for binding the tikkis. 

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Hare Chane Ke Kebab is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus Phosphorus works closely with calcium to build bones. 16% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 15% of RDA.
  3. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 11 % of RDA.
  4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10 % of RDA.
  5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 9% 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.

Value per kebab% Daily Values
Energy97 cal5%
Protein5.1 g9%
Carbohydrates10.5 g4%
Fiber0.8 g3%
Fat3.9 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A125.3 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C2.3 mg6%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)4.5 mcg2%
MINERALS
Calcium77.4 mg13%
Iron0.9 mg4%
Magnesium21 mg6%
Phosphorus82.6 mg14%
Sodium4.6 mg0%
Potassium133.2 mg3%
Zinc0.5 mg5%
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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