Nutritional Facts of Methi Leaves Sambhar, Calories in Methi Leaves Sambhar

by Tarla Dalal
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How many calories does one serving of Methi Leaves Sambhar have?

Methi leaves sambar is a healthy iron rich recipe suitable for especially pregnant and lactating women. It is also low in cholesterol, which is suitable for even heart patients.

Methi leaves sambhar contains 130 calories per serving out of which 13% comes from protein (which is approximately 28 calories), 7% from carbohydrate (which is approximately 87 calories) and 2% from fat (which is approximately 18 calories).

See methi leaves sambar recipe

Is Methi Leaves Sambhar a healthy snack?

Methi leaves sambhar contain methi, which is rich in iron which is an important content of hemoglobin, toovar dal which is rich in protein and added vegetables like bottle gourd and drumsticks which are nutrient dense too. This is a wholesome healthy recipe. 

What's good? 

1. Toor Dal (tuvar dal, arhar dal, toovar dal) : Toor dal is rich in proteins, the building block of good health. High in fiberdiabetic and heart friendly. Being an excellent source of folic acid, pregnant women must include toor dal in their daily diet. Being an excellent source of fibre it helps in preventing and relieving gastric problems like constipation. See detailed benefits of toor dal.

2. Methi leaves (fenugreek leaves) : Methi leaves are low in caloriepowerful antioxidant and cures mouth ulcers. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. Rich in Vitamin K which is good for bone metabolism. See all benefits of methi leaves here.

3.  Drumsticks : Drumsticks being low in calories and low in carbs, you can enjoy it in the quantity you want.  This high fiber  helps to manage and prevent many diseases like DiabetesHeart DiseaseHigh Cholesterol by adding bulk and releasing the sugar slowly into the blood stream. drumstick is super rich in Vitamin C is and antioxidants. See detailed benefits of drumsticks

4. Doodhi (bottle gourd, lauki) : With extremely low levels of sodium, this doodhi is highly suitable for those with high BP. It helps reduce blood cholesterol levels and regulate blood pressure and ensures a proper blood flow to heart and they're onwards to all parts of the body. It helps prevent acidity and good for diabetics. See the 10 benefits of bottlegourd article for complete information. 

5. Tomatoes : Tomatoes are extremely rich source of Lycopene. 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.   

6. 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

What's bad? 

Methi leaves sambar has toovar dal as primary ingredient that might not suit those with flatulence and acidity. Furthermore it has spices including the sambhar masala, which again might increase the acidity. So those with frequent acidity bouts must try a small portion and check if it suits your stomach and digestive system. If not, avoid it. 

Can diabetics, heart patients and overweight individuals have Methi leaves sambhar?

Methi leaves sambhar is a protein, fiber and antioxidant rich and thus suits most individuals. Weight watcher's and those with heart ailments can safely include this recipe in their diet. Diabetics too can go ahead with it. Just that the serving size will depend on the other sources of carbs and protein accompanied with this sambhar. Kids can have a gala time enjoying this sambhar with their favorite dosa and idli. Methi leaves sambhar is a wholesome recipe, which is thus beneficial for people of all age groups including pregnant and lactating women. 

What pairs well with Methi Leaves Sambhar?

Opt for nachni dosaquinoa dosaoats dosa,  4 Flour Dosa recipespinach dosa  or buckwheat dosa which has ZERO rice used. Serve it with a healthy sambar recipe or coconut chutney.

Quinoa Dosa

Quinoa Dosa

What's bad with Methi leaves sambar? 

Methi leaves sambhar has toovar dal as primary ingredient which might not suit those with flatulence and acidity. Furthermore it has spices including the sambhar masala which again might increase the acidity. So those with frequent acidity bouts must try a small portion and check if it suits your stomach and digestive system. If not, avoid it.

Methi leaves sambhar is rich in :

1.      Iron- Iron as said earlier is important as it is a part of hemoglobin. Less intake of iron may lead to anemia, which may further lead to problems in pregnant women.

2.      Folic acid- It is important for the fetal growth. Folic acid helps in the mental growth of the fetus. It also helps in the overall development of the fetus.

3.      Vitamin A- Vitamin A is important for eyesight. Lack of vitamin A in the diet may lead to night blindness. 

4.      Calcium – Calcium is important for bone health and bone formation. It will help make the bones strong and the overall skeletal structure of the fetus. 

5.      Phosphorous – Phosphorous is a micronutrient, which helps in bone formation and promotes bone health.  

Value per serving% Daily Values
Energy130 cal6%
Protein7.2 g13%
Carbohydrates19.9 g7%
Fiber4.3 g17%
Fat2.3 g3%
Cholesterol0 mg0%
Vitamin A844.2 mcg18%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C22.2 mg56%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)40 mcg20%
Calcium60.7 mg10%
Iron1.3 mg6%
Magnesium43.7 mg12%
Phosphorus112.4 mg19%
Sodium14.9 mg1%
Potassium408.9 mg9%
Zinc0.4 mg4%
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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