Nutritional Facts of Masala Cauliflower with Green Peas Sabzi, Calories in Masala Cauliflower with Green Peas Sabzi

by Tarla Dalal
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Healthy Recipes
Diabetic recipes

How many calories does one serving of Masala Cauliflower with Green Peas Sabzi have?

One serving (200 grams) of Masala Cauliflower with Green Peas sabzi gives 107 calories. Out of which carbohydrates comprise 52 calories, proteins account for 21 calories and remaining calories come from fat which is 34 calories.  One serving of Masala Cauliflower with Green Peas provides about 5.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Masala Cauliflower with Green Peas sabzi recipe  makes 800 grams of sabzi, serves 4 with 200 grams per serving.

107 calories for 1 serving of Masala Cauliflower with Green Peas Sabzi, Cholesterol 0 mg, Carbohydrates 13.1g, Protein 5.3g, Fat 3.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Cauliflower with Green Peas.

See masala cauliflower with green peas  sabzi recipe | healthy cauliflower peas masala | masala gobi matar sabzi | Indian style gobi matar |

masala cauliflower with green peas is an Indian sabzi which shows that healthy foods can be very tasty too. Learn how to make masala gobi matar sabzi.

This fabulous cauliflower peas masala makes use of cauliflower and green peas, along with other complementary veggies like onions and a coconut-based masala. Cooked with little oil, this tempting, aromatic sabzi makes for guilt-free eating!

To make masala cauliflower with green peas sabzi, first make a smooth paste of coconut, green chillies, ginger, and garlic by blending them in a mixer. Then combine the onions, coriander, turmeric powder, coriander-cumin seeds powder, chilli powder, prepared paste, oil and salt in a deep bowl and mix well to make a marinade. Add the cauliflower and green peas to this prepared marinade, mix well and keep aside to marinate for 15 minutes. Transfer it into a deep non-stick kadhai, add 1¼ cups of water, cover and cook for 15 minutes, 5 minutes on high, 10 minutes on medium flame, stirring every 5 minutes or until the vegetables are tender. Serve hot.

The Indian style gobi matar is a daily fare which can be enjoyed by healthy individuals to even those who have heart disease and even diabetes. The wisest choice of accompaniment with it is whole wheat roti and a bowl of salad to make a completely fibre rich meal. This sabzi yields 6.4 g fibre per serving which will aid in a healthy gut and help manage cholesterol and sugar levels too. Those with high blood pressure can enjoy this sabzi with restricted amount of salt

Cauliflower, on the other hand, is rich in vitamin C, indoles and sulforaphane – all three of which are antioxidants and help protect our body cells from the attack of harmful free radicals. This cruciferous vegetable is also known for its anti- carcinogenic properties. Though some amount of vitamin C will be lost in cooking masala gobi matar sabzi, there are many other benefits to reap.


Tips for masala cauliflower with green peas sabji. 1. Use medium sized florets of cauliflower as too small ones may turn mushy after cooking. 2. Use coconut oil for a healthier diet and say no to processed seed oils. 3. Cover and cook for 15 minutes, 5 minutes on high, 10 minutes of medium flame, stirring every 5 minutes or until the vegetables are tender. 4. For the paste, if you don’t have grated coconut, then use finely chopped coconut so as to get a smooth paste after blending.

Is Masala Cauliflower with Green Peas sabzi healthy?

Yes.

Let's understand the Ingredients.

What's good.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas

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

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. 

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.  

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 Masala Cauliflower with Green Peas sabzi  ?

Yes. 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.

Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect.

Can healthy individuals have Masala Cauliflower with Green Peas sabzi  ?

Yes, but use coconut oil instead of oil and cut the amount of oil used.

What to have with Masala Cauliflower with Green Peas sabzi  ?

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

Masala Cauliflower with Green Peas sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 81% of RDA.
  2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 26% of RDA.
  3. Phosphorus Phosphorus works closely with calcium to build bones. 19% of RDA.
  4. 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, tooval dal, til ) 15% of RDA.

 

Value per serving% Daily Values
Energy107 cal5%
Protein5.2 g9%
Carbohydrates13.1 g4%
Fiber6.5 g26%
Fat3.8 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A284.9 mcg6%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C32.3 mg81%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)29.5 mcg15%
MINERALS
Calcium40.1 mg7%
Iron1.5 mg7%
Magnesium30 mg9%
Phosphorus114.6 mg19%
Sodium26.9 mg1%
Potassium140.5 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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