Nutritional Facts of Moong Dal Dahi Vada, Calories in Moong Dal Dahi Vada

by Tarla Dalal
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How many calories does one Moong Dal Dahi Vada have?

One  Moong Dal Dahi Vada gives 124 calories. Out of which carbohydrates comprise 74 calories, proteins account for 35 calories and remaining calories come from fat which is 15 calories.  One Moong Dal Dahi Vada provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to see Moong Dal Dahi Vada calories. Moong dal dahi vada recipe | non fried moong dal dahi vada | healthy moong dal dahi vada | with step by step images.

Our healthy  moong dal dahi vada is a made on a non stick tava and made off green moong dal, low fat curds, fruit salt and Indian spices.  Traditionally moong dal Dahi Vada chaat is always deep fried but now we give you the  non fried moong dal dahi vada recipe.

Notes and tips to make the perfect moong dal dahi vada recipe.

1. For preparing the moong dal dahi vadas, pick and clean the green moong dal. You can also use yellow moong dal or a combination of both. Also, you can add some urad dal to increase the nutrient content of the vada.

2. To make spongy healthy moong dal vada, heat a non-stick tava (griddle) or appe mould on a medium flame and grease it using ¼ tsp of oil.

3. Soak moong dal dahi bhalla in enough water in a bowl for 2 minutes. Generally, the vadas are soaked for a longer time in warm water but, these barely have any oil and are lighter as compared to urad dal so, they do not require much time to soften.

4. To prepare curd for moong dal dahi vada , in a bowl take fresh curd. Add milk or water if the curd is too thick.

Is Moong Dal Dahi Vada healthy?

Yes, this recipe is good for diabetics, heart and weight loss.

Let's understand the ingredients of Moong Dal Dahi Vada.

What's good in Moong Dal Dahi Vada.

Moong Dal ( Green Moong Dal ) : Moong dal or green moong dal  is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially  red blood cells and is pregnancy friendly. Being rich in Antioxidants like Flavonoids, mung reduces the damage done by free radicals to the blood vessels and lowers inflammation. Moong Dal is heart and diabetes friendly. Moong Dal or Split Green Gram are high in Fibre and 1 cup of cooked Moong dal gives 28.52% of your daily Fibre requirements. See here for 9 fabulous benefits of Moong Dal.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil.

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera.

Can diabetics, heart patients and over weight individuals have Moong Dal Dahi Vada?

Yes, this recipe is good for diabetes, heart and weight loss. Moong Dal is gluten free, high fiber which in turn is good for diabetes and a healthy heart. Low fat curd contains high quality protein and calcium which aids in weight loss. Since low-fat curd is low in carbs and high in protein, it is digested slowly and is therefore good for diabetes, heart patients and over weight individual.

Can healthy individuals have Moong Dal Dahi Vada?

Yes, this is good and healthy.

This are high in Moong Dal Dahi Vada:

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

5. Phosphorous Phosphorous works closely with calcium to build bones.

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 124 calories that come from one Moong Dal Dahi Vada?

Walking (6 kmph)                     =     37      mins
Running (11 kmph)                  =      12      mins
Cycling (30 kmph)                   =     17      mins
Swimming (2 kmph)                =      21      mins

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

Value per piece% Daily Values
Energy124 cal6%
Protein8.4 g15%
Carbohydrates18.7 g6%
Fiber2.2 g9%
Fat1.8 g3%
Cholesterol0 mg0%
Vitamin A151.5 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C0.6 mg2%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)37.9 mcg19%
Calcium95.4 mg16%
Iron1.1 mg5%
Magnesium42.5 mg12%
Phosphorus122.5 mg20%
Sodium32.3 mg2%
Potassium310.5 mg7%
Zinc0.8 mg8%
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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