Nutritional Facts of Mixed Kathol ( Gujarati Recipe), Calories in Mixed Kathol ( Gujarati Recipe)

by Tarla Dalal
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How many calories does one serving of Mixed Kathol Sabzi have?

One  serving (240 gram) of Mixed Kathol Sabzi gives 285 calories. Out of which carbohydrates comprise 153 calories, proteins account for 57 calories and remaining calories come from fat which is 75 calories.  One  serving of Mixed Kathol abzi provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

285 calories for 1 serving of Mixed Kathol ( Gujarati Recipe), Cholesterol 0 mg, Carbohydrates 38.3g, Protein 14.3g, Fat 8.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Mixed Kathol ( Gujarati Recipe).

See mixed kathol sabzi recipe | Gujarati mixed pulses sabji | healthy mix kathol shaak | 

mixed kathol sabzi is a popular Gujarati way to pulses, kathols. Learn how to make Gujarati mixed pulses sabji.

mixed kathol sabzi  features a wonderful combo of pulses ( kala chana, moong, chawli, matki, hara vatana)  cooked and presented the Gujarati way. 

mixed kathol sabzi is part of the ‘jaman’ served during the festive seasons, but it is also made regularly in Gujarati households throughout the year. 

To make mixed kathol sabzi we have soaked overnight the kathols and then pressure cooked them. Then I cooked them in oil along with Indian spices, tamarind pulp, jaggery and a besan mixture. Finally everything is simmered for 5 to 7 minutes to make the perfect Gujarati mixed pulses sabji .

Kala chana used in healthy mixed kathol sabzi  is a healthy addition to your diet. Being high in protein and fiber Mung is rich in Folate (Vitamin B9 or Folic Acid) helps your body to produce and maintain new cells, especially  red blood cells.

Mixed Kathol Sabzi is rich in Folic Acid, Vitamin B1, Phosphorus, Magnesium, Protein.

Serve Gujarati mixed pulses sabji  with bajra roti, jowar roti or roti. 

Is Mixed Kathol Sabzi healthy?

Yes, this is healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Benefits of Kala Chana ( red chana, brown chick peas ) : Kala chana is a healthy addition to your diet. Being high in protein and fiber, Kala Chana a good option for those aspiring weight loss. Like most pulses and legumes, kala chana also abounds in fiber, thus helping to keep you full for hours. When cooked with other healthy ingredients, kala chana is suitable for heart disease as well. Diabetics too enjoy them in restricted quantities. Brimming with calcium, they support bone health and being a good source of iron, they help build red blood cells (RBC) and hemoglobin levels.

2. Mung, Moong, Whole green gram, Mung beans : Mung is rich in Folate (Vitamin B9 or Folic Acid) helps your body to produce and maintain new cells, especially  red blood cells. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. They help in the free flow of blood and is good for heart. As Moong is low in fat and high in protein and fibre, eating mung beans will keep you fuller for a longer time and great for weight loss. See detailed benefits of moong.

3. Chawli ( cowpeas, black eyes beans, balck eyes peas, lobia) : 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. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

4. Matki : Matki or moth beans are one of the good sources of protein. 1/4 cup raw matki yields abut 6 g of protein which can help build muscle mass. The fibre in it helps to give a satiety value and thus beneficial for weight loss and managing blood cholesterol levels. This key nutrient helps to maintain a healthy gut too. It is also a rich in magnesium and phosphorus. The vitamin B1 is necessary for energy metabolism and helps in converting food into energy.  The zinc in it possesses acts as an antioxidant and helps ward off harmful free radicals from the body, thus protecting cell health of various organs.

5. Dried green peas (hare matar): Dried green peas are a good source of cholesterol-lowering fibre, hence beneficial for a healthy heart.  They also help in managing diabetes since their high fibre content prevents blood sugar levels from rising rapidly after a meal. Dried peas also provide important minerals like potassium, phosphorus, magnesium, iron and zinc. With their high protein content, dried green peas are an excellent source way to nourish the cells of the body, especially for vegetarians. 

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

What's the problem ?

Jaggery (Gur) : When compared to sugar, which provides only empty calories, jaggery is considered to be a superior natural sweetener. Sugar is definitely one of the causes of many chronic diseases, but jaggery too needs to be consumed in moderate amounts. What you would consume is just about a tbsp (18 g) or a tsp (6 g). While those with heart diseases and weight loss can have a dessert made with this quantity of jaggery occasionally as an option to refined sugar, but diabetics need to avoid this sweetener too as it can spike blood sugar levels instantly. Read is jaggery healthy for complete details.

Can diabetics, heart patients and over weight individuals have Mixed Kathol Sabzi ?

Yes, this reicpe is good for heart and diabetics but make 2 small chages.

  1. 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.
  2. For diabetics no jaggery and small amounts for weight loss and heart. 

Can healthy individuals have Mixed Kathol Sabzi ?


What to have with Mixed Kathol Sabzi ?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

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

Mixed Kathol Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. 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 ) 56% of RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 30% of RDA.
  3. Phosphorus Phosphorous works closely with calcium to build bones. 30% of RDA.
  4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 28% of RDA.
  5. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 26% of RDA.
Value per serving% Daily Values
Energy285 cal14%
Protein14.3 g26%
Carbohydrates38.3 g13%
Fiber6.6 g26%
Fat8.3 g13%
Cholesterol0 mg0%
Vitamin A152.8 mcg3%
Vitamin B1 (Thiamine)0.3 mg30%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.5 mg12%
Vitamin C9.3 mg23%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)113 mcg56%
Calcium78 mg13%
Iron4.4 mg21%
Magnesium97.9 mg28%
Phosphorus182.6 mg30%
Sodium27.3 mg1%
Potassium599.6 mg13%
Zinc1.4 mg14%
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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