Nutritional Facts of Palak Pachadi, South Indian Spinach Raita, Calories in Palak Pachadi, South Indian Spinach Raita

by Tarla Dalal
This calorie page has been viewed 3480 times

Course
Raitas

Cooking Method
No Cooking Veg Indian

How many calories does one serving of Spinach Raita have?

One serving of Spinach Raita gives 142 calories. Out of which carbohydrates comprise 24 calories, proteins account for 20 calories and remaining calories come from fat which is 98 calories.  One serving of Spinach Raita provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Spinach Raita recipe | palak pachadi recipe | South Indian spinach raita | spinach yoghurt raita | with 22 amazing images.

palak pachadi recipe | South Indian spinach raita | spinach yoghurt raita is a totally refreshing accompaniment. Learn how to make South Indian spinach raita.

To make palak pachadi, heat the coconut oil in a small broad non-stick pan, add the spinach and saute on a medium flame for 3 to 4 minutes. Keep aside to cool. Transfer the spinach into a bowl. Add curd, green chillies, peanuts, chaat masala, sugar and salt and mix well. For the tempering, heat the oil in a small non-stick pan and add the mustard seeds. When the seeds crackle, add the urad dal and curry leaves and saute on medium flame for 30 seconds. Pour the tempering over the spinach-curd mixture. Mix well and refrigerate for at least an hour. Serve chilled.

Spinach and curd is always a very nutritious combo, making this spinach yoghurt raita a must-have. Traces of chaat and sugar make the raita tastier, while the green chillies add a bit of fire to an otherwise bland raita.

Sauteeing the palak for a couple of minutes acquire a flavours and textures that your taste buds will love to indulge in! Moreover the coconut oil used for tempering lends an authentic taste to the South Indian spinach raita.

While spinach is an antioxidant boost, curd help lend the necessary proteincalcium and phosphorus for bone strengthening process. All healthy individuals can enjoy this accompaniment. Diabetics are advised to avoid the use of sugar and all weight watchers can make their choice between low fat and full fat curd to make this palak pachadi.

Tips to make palak pachadi. 1. Ensure to use fresh curd for best flavour. 2. Do not over cook spinach, else it might lose its colour.

Is Palak Pachadi healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. 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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet.

Can diabetics, heart patients and over weight individuals have Palak Pachadi  ?

Yes, but if you have been advised to restrict the amount of fat then replace full fat curds with low fat curds and avoid the use of sugar.

Can healthy individuals have Palak Pachadi ?

Yes, this is a healthy raita. 

Spinach Raita is high in

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

2. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

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 142 calories that come from Palak Pachadi?

Walking (6 kmph) = 43 mins

Running (11 kmph) = 14 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 24 mins

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

Value per serving% Daily Values
Energy142 cal7%
Protein5.2 g9%
Carbohydrates6.1 g2%
Fiber0.9 g4%
Fat10.9 g17%
Cholesterol12 mg3%
VITAMINS
Vitamin A624.8 mcg13%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C3.7 mg9%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)30.5 mcg15%
MINERALS
Calcium173.1 mg29%
Iron0.7 mg3%
Magnesium32.4 mg9%
Phosphorus126.1 mg21%
Sodium20.7 mg1%
Potassium135.3 mg3%
Zinc0.3 mg3%
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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