Nutritional Facts of Kaddu Ka Bharta ( Swadisht Subzian), Calories in Kaddu Ka Bharta ( Swadisht Subzian)

by Tarla Dalal
This calorie page has been viewed 2110 times

How many calories does one serving of Kaddu ka Bharta have?

One serving ( 168 grams) of Kaddu ka Bharta gives 118 calories. Out of which carbohydrates comprise 39 calories, proteins account for 10 calories and remaining calories come from fat which is 69 calories.  One serving of Kaddu ka Bharta provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Kaddu ka Bharta maakes 675 grames, serves 4 with 168 grams per serving. 

118 calories for 1 serving of Kaddu Ka Bharta Lauki, Bhopla bharat, Cholesterol 0 mg, Carbohydrates 9.7g, Protein 2.6g, Fat 7.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Kaddu Ka Bharta (  Swadisht Subzian).

Click here to view Kaddu Ka Bharta recipe | Rajasthani bhopla bharta | healthy red pumpkin mashed sabzi | with 20 amazing images.

kaddu ka bharta is a tasty Indian dish made with kaddu, spices and herbs.  It is a popular North Indian dinner dish. Learn how to make red pumpkin mashed sabzi.

kaddu ka bharta is a slightly mushy vegetable-based dish that tastes heavenly when served with steaming hot rice, or Indian breads too.

While you might have surely tasted the famous Baingan Bharta, here is something new for you to try. A delicious Rajasthani bhopla bharta made of juicy red pumpkins!

The mild sweetness of the pumpkins is beautifully balanced in red pumpkin mashed sabzi by a mixture of seeds and spice powders, especially the tangy dry mango powder.

Kaddu ka Bharta is high in Vitamin A, Magnesium.

Serve the Kaddu ka Bharta fresh off the stove, garnished with peppy coriander.

Is Kaddu ka Bharta healthy?  

Yes, but restricted amounts for diabetics. Made from Kaddu and spices. 

Let's understand the Ingredients.

What's good.

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

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

Fenugreek Seeds (Methi Seeds) : 1 tsp of fenugreek seeds soaked overnight and consumed early in the morning on an empty stomach is a remarkable cure to control blood sugar levels for diabetics. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood. Fenugreek seeds have long been suggested to enhance breast milk production to lactating mums. A teaspoon of fenugreek seeds swallowed with half glass water is also a very well-known home remedy for diarrhoea. See detailed benefits of fenugreek seeds methi seeds.

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 Kaddu ka Bharta ?

Yes, but in restricted amounts for diabetics and weight loss. Good for heart. 

Things to note.

  1. A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts by diabetics.
  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).

Can healthy individuals have Kaddu ka Bharta?

Yes, this is healthy.

What to have Kaddu ka Bharta with?

Have with any option given here.  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.

 

Bajra Roti

Bajra Roti

Kaddu ka Bharta is high in

1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 158% of RDA.

2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 19% 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.

 

How to burn 118 calories that come from one serving of Kaddu ka Bharta ?

Walking (6 kmph)     =         35  mins
Running (11 kmph)     =          12  mins
Cycling (30 kmph)     =         16  mins
Swimming (2 kmph)     =         20  mins

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

Value per serving% Daily Values
Energy118 cal6%
Protein2.6 g5%
Carbohydrates9.7 g3%
Fiber1.3 g5%
Fat7.7 g12%
Cholesterol0 mg0%
VITAMINS
Vitamin A7583.3 mcg158%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg8%
Vitamin C5.3 mg13%
Vitamin E1.9 mg13%
Folic Acid (Vitamin B9)23.1 mcg12%
MINERALS
Calcium24.7 mg4%
Iron0.8 mg4%
Magnesium67.2 mg19%
Phosphorus59.2 mg10%
Sodium10.2 mg1%
Potassium257.3 mg5%
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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