Nutritional Facts of Matki Salad, Healthy Moath Bean Salad, Calories in Matki Salad, Healthy Moath Bean Salad

by Tarla Dalal
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Healthy Indian Salads

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How many calories does one serving of Matki Salad have?

One serving of  Matki Salad gives 133 calories. Out of which carbohydrates comprise 93 calories, proteins account for 36 calories and remaining calories come from fat which is 5 calories.  One serving of Matki Salad provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See here for Matki salad recipematki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe |

Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious matki salad. Simple spices add to the flavour of this healthy sprouts salad, while tangy lemon juice works its magic. Learn how to make healthy moth bean salad recipe.

For matki salad recipe, firstly learn the art of sprouting and boiling matki perfectly. Then add in all the veggies like carrots, red cabbage and onions along with spices like chilli powder, jeera powder and salt. Lastly do not forget to add lemon juice before you toss the salad. Like all salads this is best enjoyed immediately while the veggies are fresh and crunchy.

This easy sprouts salad abounds in protein, iron, potassium, fiber, vitamin A and vitamin C. Protein and fiber will aid in weight loss while the iron will help keep anemia at bay. The vitamins will together help reduce the inflammation in the body and ward off free radicals from the body. They will also build your body’s defense against various diseases. 

In all this healthy sprouts salad is a welcome addition for most of us – whether you are a healthy individual or suffering from heart disease, obesity, diabetes, hypertension or PCOS. Senior citizens can over cook the matki and reap its benefits as well. 

Relish this matki salad for lunch, dinner or as a nourishing in-between snack.

Is Matki Salad healthy?

Yes, this is healthy. Made from matki, cabbage, carrots, onions, spices and lemon juice. 

Let's understand the Ingredients.

What's good.

Sprouted Matki Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Matki sprouts are also a good way to manage healthy cholesterol in the body. Those suffering from acidity should opt for matki sprouts rather than the cooked matki. See benefits of sprouted matki in sprouted matki glossary.

Carrots : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

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

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 nutrient 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. 

Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in caloriesrelieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage

Can diabetics, heart patients and over weight individuals have Matki Salad ?

Yes, this is healthy. All ingredients are good and there is ZERO oil used. Matki sprouts abound in fiber and thus form an ideal choice for weight watchers, diabetesheart disease etc. The process of sprouting increases the protein count of matki by 30%. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.

Can healthy individuals have Matki Salad?

This is a healthy salad. 

  1. Matki Salad - for Weight Loss, PCOS, Diabetes and Healthy Heart. 
  2. With 8.9 g of protein per serving, this salad is a boon for weight watchers and PCOS. It helps to keep you full for long hours and avoid binge eating.
  3. The antioxidants and the fiber from veggies qualifies this salad for those with heart diseases too. 
  4. Diabetics can enjoy half serving of this salad.

       5. With 18% of iron requirement being fulfilled by 1 serving of this salad, it can be added toyour meals to improve your haemoglobin levels too. This would prevent anemia and avoid fatigue setting in.

      6. The lemon juice added will help in further absorption of iron.

Matki Salad is high in

1. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

2. 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 133 calories that come from one serving of Matki Salad?

Walking (6 kmph)     =         40  mins
Running (11 kmph)     =          13  mins
Cycling (30 kmph)     =         18  mins
Swimming (2 kmph)     =         23  mins

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


Value per serving% Daily Values
Energy133 cal7%
Protein8.9 g16%
Carbohydrates23.3 g8%
Fiber2.6 g10%
Fat0.5 g1%
Cholesterol0 mg0%
Vitamin A327.2 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C18.6 mg47%
Vitamin E
Folic Acid (Vitamin B9)4.5 mcg2%
Calcium94.6 mg16%
Iron3.7 mg18%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium15.6 mg1%
Potassium428.8 mg9%
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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