Nutritional Facts of Masala Chawli, Calories in Masala Chawli

by Tarla Dalal
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How many calories does one serving of Masala Chawli have?

One serving (150 grams) of Masala Chawli gives 122 calories. Out of which carbohydrates comprise 61 calories, proteins account for 23 calories and remaining calories come from fat which is 37 calories.  One serving of Masala Chawli provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

122 calories for 1 serving of Masala Chawli sabzi, Cholesterol 0 mg, Carbohydrates 15.2g, Protein 5.8g, Fat 4.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Masala Chawli.

See Masala Chawli recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | with 35 images.

masala chawli is a popular Rajasthani sabzi. Learn how to make lobhia, black eyed beans sabzi.

The perfect recipe to awaken your senses on a lazy winter’s day! Masala Chawli is packed with flavour and radiates an irresistible aroma! 

While the tomato pulp and fenugreek leaves impart a rich taste to the cooked cowpeas, an aromatic mint paste carries the masala chawli sabzi recipe  to an unsurpassed level of gastronomic joy, really tingling your taste buds and making you smack your lips in joy.

One cup of cooked Chawli in masala chawli recipe has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells

You may like to follow our video of masala chawali. At 122 calories per serving  of masala chawali this is perfect for weight loss and diabetics also.

Serve masala chawli sabzi  hot with bajra roti and some curds to make a healthy Indian dinner.

Is Masala Chawli healthy? 

Yes, this is healthy. But restrictions apply to some. We suggest you use coconut oil which has higher MUFA in this reicpe. For diabetics, weight loss and heart patients cut the oil by a bit when you have the Sabzi.

Let's understand the Ingredients.

What's good.

Chawli ( cowpeas, black eyes beans) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health and helps break down carbs. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover it's vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What is has to offer instead is FIBER. See here for detailed benefits of mint leaves

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.

Tomatoes : Tomatoes are extremely rich source of Lycopene and used to make tomato pulp. 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.   

Coconut Oil : Use cococnut 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 overweight individuals have Masala Chawli ki Sabzi?

Yes, this recipe is good for diabetics, heart and weight loss. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health and helps break down carbs. Chawli is high in Fibre and good for diabetics

Moreover mint leaves vitamin A and vitamin C nserve as an additional boost to bring relief from cough, sore throat and also cold.

Use cococnut 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.

Can healthy individuals have Masala Chawli ki Sabzi?

Yes, this recipe is healthy.  Use cococnut 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.

Sabzi + ROTI (cereal) 

Combine 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

Masala Chawli 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). 49% of RDA.
  2. 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 ) 26% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 18% of RDA.
  4. Phosphorus Phosphorous works closely with calcium to build bones. 18% of RDA.
  5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.

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 122 calories that come from Masala Chawli?

Walking (6 kmph) = 37 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 16 mins       

Swimming (2 kmph) = 21 mins

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

Value per serving% Daily Values
Energy122 cal6%
Protein5.8 g11%
Carbohydrates15.2 g5%
Fiber4.6 g18%
Fat4.1 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A330.7 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C19.6 mg49%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)51.5 mcg26%
MINERALS
Calcium63.1 mg11%
Iron3.1 mg15%
Magnesium54.6 mg16%
Phosphorus106.3 mg18%
Sodium12.9 mg1%
Potassium335.9 mg7%
Zinc1 mg10%
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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