Nutritional Facts of Masala Bharwan Karela, Calories in Masala Bharwan Karela

by Tarla Dalal
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Indian Party

How many calories does one  Masala Bharwan Karela have?

One (45 grams) of Masala Bharwan Karela gives 76 calories. Out of which carbohydrates comprise 15 calories, proteins account for 8 calories and remaining calories come from fat which is 57.6 calories.  One  Masala Bharwan Karela provides about 3.8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Masala Bharwan Karela makes 8 stuffed karelas of 45 grams each in weight.

76 calories for 1 serving of Masala Bharwan Karela, Cholesterol 0 mg, Carbohydrates 3.8g, Protein 0.9g, Fat 6.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Bharwan Karela.

See masala bharwa karela recipe | stuffed bitter gourd | chatpata bharwa karela | with 39 amazing images.

masala bharwan karela is a popular stuffed bitter gourd recipe from the North Indian Cuisine. Learn how to make masala bharwa karela recipe | stuffed bitter gourd | chatpata bharwa karela |

masala bharwan karela is a Punjabi delicacy that will make even kids fall in love with karela. Here, the karela is first cleaned, slit, coated with salt and steamed to eliminate some of the bitterness and to tenderise the vegetable. It is then stuffed with a mouth-watering masala that has rich spicy note.

The masala bharwan karela is a dish that will blow your mind and satisfy your taste buds. Serve with rotis, dal and rice to make a homely and satisfying meal.

pro tips to make bharwan karela: 1. To reduce the bitterness of the karela, they are rubbed with salt and steamed them. 2. For a richer flavor, you can add a dollop of ghee to the pan when frying the karela. 3. Instead of steaming, you can also boil the karela in salt water.

Is Masala Bharwan Karela healthy?

Yes for some and no for others.

What's good ?

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

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 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.

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 nutrients 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.  

What's the probelm ?

Sugar  (castor 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. 

Refined 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 development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil 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. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is 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. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Can diabetics, heart patients and over weight individuals have Masala Bharwan Karela ?

Yes, but use very little oil and make sure you choose coconut oil. 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.

Can healthy individuals have Masala Bharwan Karela ?

Yes.

 

 

Value per serving% Daily Values
Energy76 cal4%
Protein0.9 g2%
Carbohydrates3.8 g1%
Fiber1.9 g8%
Fat6.4 g10%
Cholesterol0 mg0%
VITAMINS
Vitamin A183.3 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C38.4 mg96%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)3.8 mcg2%
MINERALS
Calcium20.4 mg3%
Iron0.4 mg2%
Magnesium17.4 mg5%
Phosphorus36.9 mg6%
Sodium3 mg0%
Potassium99.2 mg2%
Zinc0.2 mg2%
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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Masala Bharwan Karela
5
 on 12 Jun 23 10:57 AM


The above nutrition value does not have the size of the portion and it would be very helpful if the portion size is mentioned along with the nutrition details. Thank you.
| Hide Replies
Tarla Dalal    Hi Suresh : We have started adding weights to portion size recently to a lot of our recipes. We get your point and thanks for the feedback.
Reply
13 Jun 23 02:48 PM