Nutritional Facts of Khatta Gobhi, Dahi Wali Gobhi, Calories in Khatta Gobhi, Dahi Wali Gobhi

by Tarla Dalal
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Healthy Recipes
Low Carb Diet

How many calories does one serving of Khatta Gobhi have?

One serving of Khatta Gobhi gives 79 calories. Out of which carbohydrates comprise 34 calories, proteins account for 20 calories and remaining calories come from fat which is 26 calories. One Jowar Palak Appe provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Khatta Gobhi recipe serves 4.

79 calories for 1 serving of Khatta Gobhi, Dahi Wali Gobhi, Cholesterol 0 mg, Carbohydrates 8.6g, Protein 5.2g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Khatta Gobhi, Dahi Wali Gobhi.

See khatta gobhi recipe | dahi wali gobhi | zero oil dahi gobhi ki sabzi | Indian cauliflower curry | gobhi masala | with 41 amazing images.

khatta gobhi recipe | dahi wali gobhi | zero oil dahi gobhi ki sabzi | Indian cauliflower curry | gobhi masala is a nutritious addition to an Indian meal. Learn how to make dahi wali gobhi.

To make khatta gobhi, combine the curds, milk, turmeric powder, prepared paste and salt in a deep bowl and whisk well. Keep aside. Heat a non-stick kadhai on a medium flame and when it is hot, add the mustard seeds, urad dal, curry leaves and red chillies and dry roast them for 15 to 20 seconds. Add the garam masala, asafoetida and curd-milk mixture and mix well. Add cauliflower and salt, mix well and cook on a medium flame for 5 to 6 minutes, while stirring occasionally. Serve hot garnished with coriander.

Cauliflower is an all-time favourite vegetable, but mostly deep-fried or sautéed in oodles of oil. As a healthy change from these formats, try this delicious gobhi masala, a preparation of cauliflower in a sour curd-based gravy.

Not only is this Indian cauliflower curry oil-free and low-cal, it is also excessively tasty and nutritious, brimming with the goodness of vitamin C, fibre and calcium.

Flavoured excitingly with a semi-spicy paste, this wholesome zero oil dahi gobhi ki sabzi is a brilliant accompaniment to steaming hot parathas. A bowl of raita or a healthy salad along with a glass of buttermilk will be a thoroughly enjoyable treat for weight watchers, diabetics and heart patients. 

Tips for khatta gobhi sabzi. 1. Serve khatta gobhi sabzi with bajra roti. See how to make bajra roti. 2. When you have time on hand, you can make garam masala at home.

Is Khatta Gobhi healthy ?

Yes, good for all.

What's good ?

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

Curd + Low fat Curds, hung 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. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Milk, Low Fat Milk, Milk powder : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

 

Can diabetics, heart patients and over weight individuals have Khatta Gobhi?

Yes, this recipe is good for diabetics, heart and weight loss but use low fat curds and low fat milk. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C

Can healthy individuals have Khatta Gobhi?

Yes.

.

Combine gobhi with  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

Value per serving% Daily Values
Energy79 cal4%
Protein5.2 g9%
Carbohydrates8.6 g3%
Fiber3.2 g13%
Fat2.7 g4%
Cholesterol0 mg0%
VITAMINS
Vitamin A326.3 mcg7%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C34.2 mg86%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)35.9 mcg18%
MINERALS
Calcium139.3 mg23%
Iron0.9 mg4%
Magnesium27.1 mg8%
Phosphorus72.7 mg12%
Sodium73.2 mg4%
Potassium133.4 mg3%
Zinc0.3 mg3%
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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