Nutritional Facts of Mixed Pulses with Vegetables, Calories in Mixed Pulses with Vegetables

by Tarla Dalal
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Occasion & Party
Raksha - Bandhan

Occasion & Party
Indian Party

How many calories does one serving of Mixed Pulses with Vegetables have?


One serving of Mixed Pulses with Vegetables gives 106 calories. Out of which carbohydrates comprise 49 calories, proteins account for 18 calories and remaining calories come from fat which is 38 calories.  One serving of Mixed Pulses with Vegetables provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See mixed pulses with vegetables recipe | masala mixed vegetable with pulses | healthy mix kathol sabzi |

 

 spicy mix beans vegetable is a daily fare Indian sabzi though it may seem to be exotic. Learn how to make healthy mix kathol sabzi. 

 

A very unique preparation of spicy mix beans vegetable, this recipe combines moong, masoor and kala chana, with a radically different choice of vegetables, namely cauliflower, baby onions and tomatoes. A pungent masala paste imparts a lingering flavour to this subzi, while a simple garnish of coriander gives it a perky touch. 

 

To make mixed pulses with vegetables, soak the moong, kala chana and masoor in a deep bowl using enough water for 6 to 8 hours and drain well. Transfer the moong, kala chana and masoor to deep non-stick pan, add 1½ cups of water, mix well and cook on a medium flame for 10 minutes or till they are cooked completely. Drain well and keep aside. Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 2 minutes. Add the prepared paste, mix well and cook on a slow flame for 2 to 3 minutes, while stirring continuously. Add the cauliflower, baby onions, tomatoes, lemon juice and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Serve hot garnished with coriander.

 

You need to plan for this masala mixed vegetable with pulses in advance as it has 6 to 8 hours of soaking time. This protein rich sabzi lends 4.7 g protein per serving. If you wish you can sprout the pulses to enhance its protein count further. 

 

This healthy mix kathol sabzi also has a good amount of fibre needed for a healthy digestive system as well as good amounts of iron and folic acid which are needed to keep anemia at bay. Serve it piping hot with chapati. 

 

This mixed pulses with vegetables can be added to a healthy heart menu, a diabetic diet and a weight loss diet by reducing the oil for tempering to 2 tsp. The veggies used are all antioxidant rich, which includes allicin rich garlic to lycopene rich tomatoes and vitamin C rich cauliflower.  

 

Tips for mixed pulses with vegetables. 1. Use Kashmiri red chillies for the paste so the sabzi gets a nice red colour. 2. Ensure that the baby onions and cauliflower maintain their crunch while blanching. 3. The water remaining after blanching is rich in water soluble vitamins and can be used as a stock for making soups. 

 

Value per serving% Daily Values
Energy106 cal5%
Protein4.7 g9%
Carbohydrates12.4 g4%
Fiber3.6 g14%
Fat4.2 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A230.4 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C26.9 mg67%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)80.8 mcg40%
MINERALS
Calcium52.4 mg9%
Iron1.3 mg6%
Magnesium24.4 mg7%
Phosphorus63.7 mg11%
Sodium25.6 mg1%
Potassium254.7 mg5%
Zinc0.5 mg5%
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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