Nutritional Facts of Hariyali Dal ( Cooking with १ Teaspoon Oil), Calories in Hariyali Dal ( Cooking with 1 Teaspoon Oil)

by Tarla Dalal
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How many calories does one serving of Hariyali Dal have?

One serving of Hariyali Dal gives 122 calories. Out of which carbohydrates comprise 74 calories, proteins account for 24 calories and remaining calories come from fat which is 24 calories.  One serving of Hariyali Dal provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Hariyali Dal recipeSpinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium.

Is Hariyali Dal healthy?

Yes, this is healthy. Made from chana dal, spinach, onions, low fat milk and spices. 

Let's understand the Ingredients.

What's good.

Chana Dal : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

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 is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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

Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. Milk low in carbs and therefore does not raise blood glucose levels. One cup of Milk gives 10 grams of carbs. Low fat milk has lower fat and the same benefits of milk

Can diabetics, heart patients and over weight individuals have Hariyali Dal ?

Yes, this is super healthy. Low fat milk is used which is fab and then The quercetin from onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body.

Can healthy individuals have Hariyali Dal?

Yes. Everything is perfect. 

How to burn 122 calories that come from one serving of Hariyali Dal?

Walking (6 kmph)     =         37  mins
Running (11 kmph)     =          12  mins
Cycling (30 kmph)     =         16  mins
Swimming (2 kmph)     =         21  mins

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

Value per serving% Daily Values
Energy122 cal6%
Protein6 g11%
Carbohydrates18.5 g6%
Fiber4.1 g16%
Fat2.7 g4%
Cholesterol0 mg0%
Vitamin A381.8 mcg8%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C4.5 mg11%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)45.1 mcg23%
Calcium49.8 mg8%
Iron1.6 mg8%
Magnesium42 mg12%
Phosphorus99.5 mg17%
Sodium28.8 mg2%
Potassium222.8 mg5%
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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