Nutritional Facts of Panchkutiyu Shaak ( Gujarati Recipe), Calories in Panchkutiyu Shaak ( Gujarati Recipe)

by Tarla Dalal
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How many calories does one serving of  Panchkutiyu Shaak have?

One  serving (180 grams) of Panchkutiyu Shaak gives 260 calories. Out of which carbohydrates comprise 56 calories, proteins account for 12 calories and remaining calories come from fat which is 191 calories.  One  serving of Panchkutiyu Shaak provides about 13 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

260 calories for 1 serving of Panchkutiyu Shaak ( Gujarati Recipe), Cholesterol 0 mg, Carbohydrates 14.1g, Protein 3.2g, Fat 21.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Panchkutiyu Shaak ( Gujarati Recipe).

See panchkutiyu shaak recipe | Gujarati mixed vegetables |  South Gujarat mixed vegetable sabji |  

panchkutiyu shaak  is a speciality from South Gujarat. Learn to make Gujarati mixed vegetables.

A sumptuous preparation of five types of vegetables ( turai, potatoes, brinjal, doodhi and green peas)   panchkutiyu shaak  cooked in a Gujarati style coriander and coconut masala. 

The combination of vegetables with methi muthia in panchkutiyu shaak , makes this dish comparable to oondhiya which is made during the festival of Makar Sankranti 

We prefer to steam the palak mehti na muthia  rather than deep-fry them, in an attempt to make the panchkutiyu shaak recipe healthier.

Popular amongst the Jain, panchkutiyu shaak is cooked without the use of potatoes.

Serve panchkutiyu shaak  hot with roti.

Is Panchkutiyu Shaak healthy?

No, this is healthy as the fat content is hgih, potatoes are used.

What's good ?

Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy

Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

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 nutrient 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. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 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.  

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil

What's the problem ?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and overweight individuals have Panchkutiyu Shaak ?

Yes, but in small quantities and making the flollowing chnages.

  1. Drop potaotes.
  2. Cut oil by half and use coconut oil in cooking.
  3. Reduce the sugar by 50%.

 Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.

Can healthy individuals have Rajasthani Style Kaddu Aur Soya ki Sabzi?

Yes. Use coconut oil in cooking the recipe and reduce the amount of oil used.

What is a healthy accompaniment to the Sabzi? Have healthy rotis. 

We suggest a bajra roti, jowar roti or whole wheat roti to make a healthy combination.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti |

Value per serving% Daily Values
Energy260 cal13%
Protein3.2 g6%
Carbohydrates14.1 g5%
Fiber5.8 g23%
Fat21.3 g32%
Cholesterol0 mg0%
Vitamin A897.1 mcg19%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C17.3 mg43%
Vitamin E0.4 mg3%
Folic Acid (Vitamin B9)27.9 mcg14%
Calcium40.8 mg7%
Iron1.2 mg6%
Magnesium37.7 mg11%
Phosphorus84.8 mg14%
Sodium15 mg1%
Potassium199.9 mg4%
Zinc0.4 mg4%
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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