Nutritional Facts of Kaddu ki Subzi , Rajasthani Red Pumpkin Vegetable, Calories in Kaddu ki Subzi , Rajasthani Red Pumpkin Vegetable

by Tarla Dalal
This calorie page has been viewed 23297 times

How many calories does one serving of Kaddu ki Sabzi have?

One  serving of kaddu ki sabzi gives 93 calories. Out of which carbohydrates comprise 20 calories, proteins account for 7 calories and remaining calories come from fat which is 64 calories.  One  serving of Kaddu ki Subzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See kaddu ki sabzi recipe | Rajasthani pumpkin sabji | bhopla ki sabzi | red pumpkin vegetable | with 30 amazing images. 

kaddu ki sabzi is a healthy Indian sabzi made from bhopla. Learn to make  Rajasthani pumpkin sabji .

A wide assortment of whole spices and seeds breathes life into the humble kaddu, transforming kaddu ki sabzi into a zesty treat!

This Rajasthani style Kaddu ki Sabzi is extremely easy to prepare, yet so tasty because of the mix of spices used in the tempering. Nigella and fenugreek seeds, especially, give the kaddu ki sabzi  a classic Rajasthani flavour.

A sprinkling of dry mango powder adds an exciting tanginess to this kaddu ki sabzi  while a dash of curds improves the taste as well as helps the spices bind with the pumpkin. 

Pumpkin is a wonder vegetable – but sadly, its health benefits are not known to many. Red pumpkin contains a horde of valuable nutrients like fibre while also being low in calories. That makes it double desirable! Fibre helps to keep your gut healthy and also keeps you full for long hours. Lose yourself in the fabulous taste of this kaddu ki sookhi sabzi, while also soaking in its health benefits.

This healthy kaddu ki sabzi can be enjoyed by healthy individuals and also by those on calorie restricted diets. 

At the bottom of the page we also show you how to make microwave kaddu ki sabzi with detailed step by step images.

Tips for kaddu ki sabzi    1. Cut the pumpkin into big cubes, as after cooking they shrink in size slightly. 

Serve kaddu ki sabzi  hot with curds and bajra roti. 

Is Kaddu ki Sabzi healthy?

Yes, this is healthy. Made from kaddu and loads of spices.

Let's understand the Ingredients.

What's good.

1. 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 or restricted 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

2. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

3. 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 women'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

 

4. Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Can diabetics, heart patients and over weight individuals have Kaddu ki Subzi ?

Yes, this recipe is good for diabetics, heart and weight loss  BUT in small amounts for diabetics and weight loss. You cannot have this as your main subzi. Kaddu  can be included in safe amounts or restricted 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.

Can healthy individuals have Kaddu ki Sabzi?

Yes, this is healthy. 

What to have with Kaddu ki Sabzi?

Always confusing what to pair with a healthy sabi. 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

 

kaddu ki sabzi  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 89% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 13% of RDA.
  3. 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). 11% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
  5. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 8% 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 93 calories that come from one serving of Kaddu ki Subzi?

Walking (6 kmph)     =         28  mins
Running (11 kmph)     =            9  mins
Cycling (30 kmph)     =         12  mins
Swimming (2 kmph)     =         16  mins
   

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

Value per serving% Daily Values
Energy47 cal2%
Protein0.9 g2%
Carbohydrates2.6 g1%
Fiber0.4 g2%
Fat3.6 g5%
Cholesterol0.6 mg0%
VITAMINS
Vitamin A2134.2 mcg44%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C2.6 mg6%
Vitamin E0.5 mg3%
Folic Acid (Vitamin B9)8.1 mcg4%
MINERALS
Calcium15.5 mg3%
Iron0.3 mg1%
Magnesium19.2 mg5%
Phosphorus20.2 mg3%
Sodium4.1 mg0%
Potassium77.5 mg2%
Zinc0.1 mg1%
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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Kaddu ki Subzi , Rajasthani Red Pumpkin Vegetable
5
 on 10 Aug 22 02:14 PM


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Tarla Dalal    Thanks for the feedback.
Reply
12 Aug 22 04:39 PM