Nutritional Facts of Laal Math Ka Saag, Chawli Leaves Sabzi, Calories in Laal Math Ka Saag, Chawli Leaves Sabzi

by Tarla Dalal
This calorie page has been viewed 16819 times

Cooking Method
Saute

How many calories does one serving of Laal Math ka Saag have?

One serving (100 grams) of  Laal Math ka Saag gives 93 calories. Out of which carbohydrates comprise 7 calories, proteins account for 3 calories and remaining calories come from fat which is 83 calories.  One serving of Laal Math ka Saag provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

93 calories for 1 serving of Laal Math Ka Saag. , Cholesterol 0 mg, Carbohydrates 1.7g, Protein 0.6g, Fat 9.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Laal Math Ka Saag.

Click here to view Laal Math ka Saag recipe | red chawli leaves sabzi | red amaranth leaves sabji | healthy laal mathi ki sabzi | 

Laal methi ka saag recipe is a simple stir fry of red amaranth leaves tossed with freshly grounded spices. Learn how to make laal methi ka saag recipe | red chawli leaves sabzi | red amaranth leaves sabji | healthy laal mathi ki sabzi |

The laal methi ka saag recipe has simple, fresh and subtle flavours. Amaranth is a powerhouse of vitamins and Iron. It is considered as a super food. This recipe is a delicious and healthy indian diabetic sabzi recipe.

You can add a slight sweetness with the use of jaggery is added to balance the whole flavour. Serve this healthy laal mathi ki sabzi dish along with some spicy thepla and raita by the side.

Tips to make laal math sabzi: 1. Thoroughly wash and clean the red chawli leaves. 2.  Add finely chopped garlic in the tempering for the added flavours.

Is Laal Math ka Saag healthy?

Yes. This sabzi is very healthy. 

Let's understand the Ingredients.

What's good.

Benefits of lal math :

1. Red chawli leaves are a good source of fibre and thus a regular consumption will help ease constipation. The best way to consume them is in the form of salads. 
2. Rich in vitamin C and E, these leaves carry cancer protective activity. The bear the capability of fighting against the free radicals and harmful cancer cells. 
3. Iron is another mineral it is rich in. It helps build haemoglobin levels. 
4. They contain high concentration of antioxidants which helps reduce inflammation in the body. 
5. If you are looking to build strong bones, then do add a handful of these leaves to your daily, as they are a good source of calcium
6. Being very low on calorie scale, they make a great choice for weight watchers. 
7. A pregnant women too can add this to her diet. They abound in folate, which are known to prevent neural tube defects in newborn. 
8. They are a good source of potassium which help to regulate heartrate. 
9. High amounts of vitamin A in these leaves acts as eye health boosters. 
10. The phytosterols in the leaves aid in maintain the cholesterollevels in the blood within limits. 

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

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 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.  

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 Laal Math ka Saag ?

Yes. 

2 reason why you should have Laal Math ka Saag.

  1. Red chawli leaves are a good source of fibre and thus a regular consumption will help ease constipation. The best way to consume them is in the form of salads. Rich in vitamin C and E, these leaves carry cancer protective activity. The bear the capability of fighting against the free radicals and harmful cancer cells. 
  2. Just reduce the coconut oil used by half. 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).

What to have Laal Math ka Saag with ?

Always confusing what to pair with a healthy dal. 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

Laal Math ka Saag is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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

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 81 calories that come from one serving of Laal Math ka Saag?

Walking (6 kmph)     =         24  mins
Running (11 kmph)     =            8  mins
Cycling (30 kmph)     =         11  mins
Swimming (2 kmph)     =         14  mins

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

Value per serving% Daily Values
Energy93 cal5%
Protein0.6 g1%
Carbohydrates1.7 g1%
Fiber0.9 g4%
Fat9.3 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A66.5 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C0.4 mg1%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.5 mcg2%
MINERALS
Calcium2.8 mg0%
Iron0.1 mg0%
Magnesium3.6 mg1%
Phosphorus17.9 mg3%
Sodium1.6 mg0%
Potassium33 mg1%
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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