Nutritional Facts of Mixed Sprouts Usal, Calories in Mixed Sprouts Usal

by Tarla Dalal
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Occasion & Party
Mother's Day

Occasion & Party
Gudi Padwa

How many calories does one serving of Mixed Sprouts Usal have?

One serving of Mixed Sprouts Usal gives 186 calories. Out of which carbohydrates comprise 53 calories, proteins account for 16 calories and remaining calories come from fat which is 117 calories.  One serving of Mixed Sprouts Usal provides about 9.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Mixed Sprouts Usal recipe serves 4, 150 grams per serving.

186 calories for 1 serving of Mixed Sprouts Usal, Cholesterol 0 mg, Carbohydrates 13.2g, Protein 3.9g, Fat 13.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Mixed Sprouts Usal.

See mixed sprouts usal recipe | malvani dry bhaji | sprouts usal | mix kad dhanyachi bhaji | malvani usal | with 29 amazing images.

mixed sprouts usal recipe | malvani dry bhaji | sprouts usal | mix kad dhanyachi bhaji | malvani usal is a Indian sabzi with a tinge of Maharashtrian Malvani masala. Learn how to make malvani dry bhaji.

To make mixed sprouts usal recipe | malvani dry bhaji | sprouts usal | mix kad dhanyachi bhaji | malvani usal, first make the masala paste. For that combine the coriander, malvani masala, ginger and salt along with 2 tbsp of water and blend in a mixer till to a smooth paste. Keep aside. Heat 1½ tbsp of oil in a pan, add the onions and garlic and sauté till the onions turn translucent. Add the coconut and sauté till it turns golden brown. Heat the remaining ½ tbsp of oil in the same pan, add the mixed sprouts and sauté for 2 to 3 minutes. Add the prepared masala paste, salt and ½ cup of water, mix well and simmer for 2 to 3 minutes. Add the lemon juice and mix well. Serve hot garnished with coriander.

Mixed sprouts are often used to make chaat or a sabzi. Here we have presented it in the form of sprouts usal. The essence of this sabzi lies in the freshly ground masala paste. Those who like it spicy can add more green chillies in the paste.

If you wish to pamper yourself with a correct balance of texture, aroma and flavour, this Malvani usal is a perfect pick. It casts a lingering, delightful spell over the diner! It tastes best with a variety of Indian breads like oats rotimultigrain roti or cabbage and onion roti.

This malvani dry bhaji can encourage healthy weight loss if the oil used for tempering is restricted to 2 tsp. The fibre from the sprouts can exhibit heart protecting benefits too, while also helping to manage blood sugar levels.

Tips for mixed sprouts usal. 1. Serve Malvani usalwith jowar bhakri. 2. Serve Malvani dry bhaji with chawal.


Is Mixed Sprouts Usal healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts.

2. 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

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

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 nutrients 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. 

Can diabetics, heart patients and over weight individuals have Usal  ?

Yes. Sprouts are a good source of fibre , good for diabetic and heart friendly. The quercetin in onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. Usal is good for diabetics, heart patients and weight loss. 

Can healthy individuals have Usal ?

Yes, sprouts are always healthy. 

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss. 

Value per serving% Daily Values
Energy186 cal9%
Protein3.9 g7%
Carbohydrates13.2 g4%
Fiber4.2 g17%
Fat13.1 g20%
Cholesterol0 mg0%
Vitamin A459.9 mcg10%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C12.9 mg32%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)15.9 mcg8%
Calcium50 mg8%
Iron1.3 mg6%
Magnesium32.1 mg9%
Phosphorus87.2 mg15%
Sodium9.5 mg0%
Potassium191.2 mg4%
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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