Nutritional Facts of Karela Bateta Nu Shaak, Calories in Karela Bateta Nu Shaak

by Tarla Dalal
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How many calories does one serving of Karela Bateta Nu Shaak have?

One serving of Karela Bateta Nu Shaak gives 275 calories. Out of which carbohydrates comprise 77 calories, proteins account for 16 calories and remaining calories come from fat which is 183 calories.  One serving of Karela Bateta Nu Shaak provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Karela Bateta Nu Shaak Calorie.  | aloo karela sabzi | karela bateta nu shaak | bitter gourd potato sabzi |

 karela batata nu shaak  is a simple Indian sabzi which speaks flavours and aroma. Learn how to make aloo karela sabzi.

Karela bateta nu shaak will be liked by all the non-karela lovers also as the bitter taste does not dominate the vegetable. We have also added sugar and dry mango powder to balance the taste. So this sabzi is slightly bitter and slightly sweet with a tang. 

To make karela batata nu shaak, combine the karela with salt in a deep bowl, mix well and keep aside for 10 to 15 minutes. Squeeze out the excess water from the karela and discard it. Heat the oil in a non-stick kadhai, add the cumin seeds. Add the asafoetida, turmeric powder and sauté on a medium flame for 30 seconds. Add the squeezed karela, mix well. Cover with a lid and cook on a slow flame for 8 to 10 minutes. Add the potatoes and salt, cover and cook on a medium flame for 10 minutes. Add the coriander, cashew nuts, and sesame seeds, mix well and cook on a medium flame for more 2 to 3 minutes. Add the coriander-cumin seeds powder, chilli powder, sugar and dried mango powder, mix well and cook on a medium flame for another 2 to 3 minutes. Serve hot garnished with coriander.

The Indian masalas add an aromatic touch to bitter gourd potato sabzi which comfortably accompany rotis and Kadhi. Make the karela crispy and enjoy its texture along with the slight crisp texture of cashew nuts. 

Tips for karela batata nu shaak. 1. Rub the salt over the karela and keep at least for 15 minutes. However 30 minutes stand time would be better to reduce the bitter taste. 2. Squeeze out the water well between both palms again to reduce the bitterness. 3. The squeezed out karela juice can be consumed instead of throwing it. It has many health benefits like managing blood sugar levels. 

Is Karela Bateta Nu Shaak healthy?

No, this recipe is not good and healthy.

Let's understand the Ingredients Karela Bateta Nu Shaak.

What's good in Karela Bateta Nu Shaak.

Karela ( bitter gourd) : Anyone who has just been detected with diabetes is advised to eat karela by all. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. Bitter gourd not only reduces intestinal disorders like constipation but is equally beneficial for Irritable Bowel Syndrome (IBS). See detailed benefits of bitter gourd karela.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.

Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details.

Sesame Seeds (Til) : These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds

What's problem in Karela Bateta Nu Shaak.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage.

Can diabetics, heart patients and over weight individuals have Karela Bateta Nu Shaak?

No, this recipe is not good for diabetics, heart and weight loss. Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Sugar spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body.

Can healthy individuals have Karela Bateta Nu Shaak ?

No, this is not healthy subzi. Karela Bateta Nu Shaak contains sugar, potatoes and lots of oil, hence it is not healthy subzi.  

What is a healthy option to the Karela Bateta Nu Shaak?

Here are some very healthy sabzis like Masala Karelapaneer labadar dahi bhindi ki sabzi recipechana palakmushroom mutter masalamooli ki sabzi recipe and bhindi masala recipe.

Masala Karela

Masala Karela

Karela Bateta Nu Shaak is high is

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

2. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.

3. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

4. Phosphorous Phosphorous works closely with calcium to build bones.

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. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

How to burn 275 calories that come from Karela Bateta Nu Shaak?

Walking (6 kmph)                        =     1 hour  23 mins
Running (11 kmph)                      =      28 mins
Cycling (30 kmph)                       =     37 mins
Swimming (2 kmph)                    =      47 mins

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

Value per serving% Daily Values
Energy275 cal14%
Protein3.9 g7%
Carbohydrates19.2 g6%
Fiber4.7 g19%
Fat20.3 g31%
Cholesterol0 mg0%
VITAMINS
Vitamin A451.2 mcg9%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C75.4 mg189%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)17.1 mcg9%
MINERALS
Calcium75 mg12%
Iron1.4 mg7%
Magnesium74.6 mg21%
Phosphorus121.5 mg20%
Sodium7.4 mg0%
Potassium257.5 mg5%
Zinc1.4 mg14%
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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