Nutritional Facts of Onion Tomato Koshimbir, Calories in Onion Tomato Koshimbir

by Tarla Dalal
This calorie page has been viewed 3740 times

Course
Raitas

Occasion & Party
Indian Party

How many calories does one serving of Onion Tomato Koshimbir have?

One serving of Onion Tomato Koshimbir gives 42 calories. Out of which carbohydrates comprise 20 calories, proteins account for 3 calories and remaining calories come from fat which is 19 calories.  One serving of Onion Tomato Koshimbir provides about 2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Onion Tomato Koshimbir recipe

onion tomato koshimbir recipe | healthy onion tomato salad | kanda tomato koshimbir | Maharashtrian tomato koshimbir |

onion tomato koshimbir is a simple side dish which can be served with any Indian meal of roti and sabzi. Learn how to make kanda tomato koshimbir.  

To make onion tomato koshimbir, combine the onions, tomatoes, sugar, coriander and salt in a deep bowl and mix well. Keep aside. Heat the oil in a small non-stick pan and add the mustard seeds. When the seeds crackle, add the asafoetida, green chillies and sauté on a medium flame for a few seconds. Pour the tempering over the tomato-onion mixture and mix well. Serve immediately.

 

Easy to prepare, it just involves chopping the veggies and giving a phodni’ them with traditional ingredients. The word ‘phodni’ is a Maharashtrian word which in simple terms means tempering. Raw and juicy, it is quite refreshing, onion tomato salad is considered an essential accompaniment for a Maharashtrian meal.  

Remember that the asafoetida, though used very mildly, play very important roles in improving the aroma and flavour of this dish, so forget to add it! You can also add a dash of lemon juice as well, to enhance the flavour of this Maharashtrian tomato koshimbirfurther. 

This kanda tomato koshimbir is a weight watchers delight. The onions are considered to be heart friendly because of the presence of antioxidant Quercetin in it. The tomatoes, on the other hand, are brimming with lycopene – another antioxidant. Both of them together help to reduce inflammation in the body and protect organs like heart, liver, kidney, skin etc. 

 

With 1 g of fibre per serving, this healthy onion tomato salad is a good snack in between meals for women with PCOS and aiming weight loss. The fibre in it will also aid in weight loss. Moreover, you will not reach out for unhealthy snacks as this salad keeps you satiated. 

Tips for onion tomato koshimbir. 1. While this recipe has chopped onions and tomatoes, you can also use thinly sliced veggies as a variation. 2. You can add ½ tsp of sugar to balance the tanginess of tomatoes if you wish to. 3. If you are carrying this salad to work, it would be advisable to carry salt in a small container and add it to the salad and toss it just before eating. 

Is Onion Tomato Koshimbir healthy?

Yes, this Onion Tomato Koshimbir is healthy. Made from onions, tomatoes, coriander, green chillies and mustard seeds. 

Let's understand the Ingredients.

What's good.

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.   

Onions : Yes, its a great antioxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions

 

Coriander (kothmir, dhania) : 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 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Onion Tomato Koshimbir?

Yes, they can. It is made mainly of onions and tomatoes which is healthy for heart, diabetes and weight loss. 

Can healthy individuals have Onion Tomato Koshimbir?

Yes, this is one among side dishes which is served with your lunch or dinner in India. 

Onion Tomato Koshimbir is good for

1. Healthy Lifestyle

2. Weight Loss

3. Diabetics with heart issues

4. Heart Patients accompaniments

5. Diabetic Accompaniments

6. Kids

Onion Tomato Koshimbir is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

 

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 42 calories that come from one serving of Onion Tomato Koshimbir?

Walking (6 kmph)     =         13  mins
Running (11 kmph)     =            4  mins
Cycling (30 kmph)     =           6  mins
Swimming (2 kmph)     =           7  mins
   
   
   

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

Value per serving% Daily Values
Energy42 cal2%
Protein0.7 g1%
Carbohydrates4.9 g2%
Fiber1 g4%
Fat2.1 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A293 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C17 mg42%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)16.5 mcg8%
MINERALS
Calcium33.9 mg6%
Iron0.4 mg2%
Magnesium8.4 mg2%
Phosphorus19.1 mg3%
Sodium7.8 mg0%
Potassium96 mg2%
Zinc0.1 mg1%
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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