Nutritional Facts of kumbh palak recipe | mushroom spinach Indian curry rich in Vitamin A, Iron, folate | healthy palak mushroom sabzi | Calories in kumbh palak recipe | mushroom spinach Indian curry rich in Vitamin A, Iron, folate | healthy palak mushroom sabzi |
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How many calories does one serving of Kumbh Palak Sabzi have?
One serving of Kumbh Palak Sabzi gives 104 calories. Out of which carbohydrates comprise 60 calories, proteins account for 16 calories and remaining calories come from fat which is 33 calories. One serving of Kumbh Palak Sabzi provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
104 calories for 1 serving of Kumbh Palak, cholesterol 0 mg, Carbohydrates 14.9g, Protein 4.1g, Fat 3.4g.
kumbh palak recipe | mushroom spinach Indian curry | healthy palak mushroom sabzi | with 30 amazing images.
kumbh palak, also known as mushroom spinach Indian curry, is a flavorful and nutrient-rich dish from Indian cuisine. This vegetarian curry blends the earthiness of mushrooms with the vibrant green of spinach, resulting in a dish that is both delicious and visually appealing. The use of spinach, which is known for its high iron and vitamin content, makes this curry a healthy option as well.
Is Kumbh Palak Sabzi i healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it.
2. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. to convert into energy. See the detailed 8 benefits of mushrooms.
3. 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 which 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.
4. 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.
Can diabetics, heart patients and over weight individuals have Kumbh Palak Sabzi ?
Yes, this recipe is good for diabetics, heart and weight loss. You can drop the fresh cream used in the recipe due to high fat content. Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly.
What is a healthy accompaniment to the Sabzi? Have healthy rotis.
We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.
Basic Ragi Roti, Nachni Roti
Can healthy individuals have Spinach Mushroom Sabzi?
Yes.
Kumbh Palak Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 410% of RDA.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 89% of RDA.
- 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, toovar dal, til ) 41% of RDA.
- Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 23% of RDA.
- 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). 17% of RDA.
- Iron : Iron is 18% of RDA.
| Value serving | % Daily Values | |
| Energy | 104 kcal | 5% |
| Protein | 4.1 g | 7% |
| Carbohydrates | 14.9 g | 5% |
| Fiber | 4.32 g | 14% |
| Fat | 3.42 g | 6% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 4095.5 mcg | 410% |
| Vitamin B1 (Thiamine) | 0.2 mg | 16% |
| Vitamin B2 (Riboflavin) | 0.5 mg | 23% |
| Vitamin B3 (Niacin) | 2.9 mg | 21% |
| Vitamin C | 52.1 mg | 65% |
| Vitamin E | 1.4 mg | 18% |
| Folic Acid (Vitamin B9) | 123.6 mcg | 41% |
| MINERALS | ||
| Calcium | 139.3 mg | 14% |
| Iron | 3.5 mg | 18% |
| Magnesium | 74.8 mg | 17% |
| Phosphorus | 117.2 mg | 12% |
| Sodium | 54.9 mg | 3% |
| Potassium | 524.0 mg | 15% |
| Zinc | 0.9 mg | 5% |
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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