Nutritional Facts of Healthy Doodhi Kofta Curry, Calories in Healthy Doodhi Kofta Curry

by Tarla Dalal
This calorie page has been viewed 4114 times

How many calories does one serving of Healthy Doodhi Kofta Curry have?

One serving (125 grams) of Healthy Doodhi Kofta Curry gives 92 calories. Out of which carbohydrates comprise 48 calories, proteins account for 13 calories and remaining calories come from fat which is 30 calories.  One serving of Baked Doodhi Kofta Curry provides about 4.6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Healthy Doodhi Kofta Curry makes 500 gms curry,  4 servings,  8 koftas with 2 each per serving.

92 calories for 1 serving of Healthy Doodhi Kofta Curry, Cholesterol 0 mg, Carbohydrates 12.1g, Protein 3.3g, Fat 3.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Healthy Doodhi Kofta Curry.

See baked doodhi kofta curry | healthy dudhi kofta curry recipe | non fried lauki kofta curry |

Baked doodhi kofta curry is a vegetarian dish that is often served with rice or roti. Learn how to make baked doodhi kofta curry | healthy dudhi kofta curry recipe| non fried lauki kofta curry |

Doodhi Kofta Curry is a delectable North Indian dish that features dumplings made from bottle gourd (doodhi/lauki) and a rich, spicy tomato-based curry. This baked version of the koftas adds a healthier twist to the traditional fried ones, without compromising on taste.

The healthy dudhi kofta curry recipe dish is a perfect combination of soft koftas soaked in a flavorful curry, making it a wholesome and satisfying meal. It is loaded with iron and folic acid, and is a wonderful food for mothers-to-be and young kids too. Non fried lauki kofta curry is a delightful, healthier take on the traditional kofta curry.

pro tips to make baked doodhi kofta curry: 1. If you don't have an oven, you can also shallow fry the koftas in little oil. 2. To make the curry even more flavorful, you can add a dollop of ghee or butter to it before serving. 3. Do not overcook the gravy after adding the koftas otherwise they may break.

Is Doodhi Kofta Curry healthy?

Yes,

Let's understand the Ingredients.

What's good.

Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

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. 

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 in Onions 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

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant woman's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

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

Can diabetics, heart patients and over weight individuals have Baked Doodhi Kofta Curry?

Yes. With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics

Can healthy individuals have Doodhi Kofta Curry?

Yes.  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.

 

What to have with Curry ?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti

Value per serving% Daily Values
Energy92 cal5%
Protein3.3 g6%
Carbohydrates12.1 g4%
Fiber3.2 g13%
Fat3.3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A351 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C17.8 mg44%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)32.2 mcg16%
MINERALS
Calcium43.2 mg7%
Iron1.2 mg6%
Magnesium31.9 mg9%
Phosphorus64.6 mg11%
Sodium16.1 mg1%
Potassium193.1 mg4%
Zinc0.4 mg4%
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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