Nutritional Facts of Panchmel ki Subzi, Calories in Panchmel ki Subzi

by Tarla Dalal
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How many calories does one serving of Panchmel ki Sabzi have?

One  serving (110 grams) of Panchmel ki Sabzi gives 61 calories. Out of which carbohydrates comprise 26 calories, proteins account for 7 calories and remaining calories come from fat which is 28 calories.  One  serving of Panchmel ki Subzi provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

61 calories for 1 serving of Panchmel ki Subzi, Cholesterol 0 mg, Carbohydrates 6.6g, Protein 1.8g, Fat 4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Panchmel ki Subzi.

Click here to view Panchmel ki Subzi recipe | 5 vegetable sabzi from Rajasthan, Gujarat | healthy dry Panchmel vegetable | with 25 images.

Panchmel ki sabzi is a dry sabzi made from 5 vegetables. Learn to make healthy Panchmel vegetable.

Panchmel is a district in Gujarat bordering Rajasthan. But the word "panchmel" has been commonly used to denote a combination of five ingredients as used in Panchmel ki sabzi

A judicious mix of five vegetables - gavarfali, chawli, capsicum, cucumber and carrots -constitute the panchmel of this mouth-watering Panchmel ki sabzi recipe

Tossed in aromatic spices, this dry Panchmel ki sabzi preparation tastes fantastic when served with rotis or bhakris. 

Another distinct feature of this healthy dry Panchmel vegetable  and that of Rajasthani cooking is the use of amchur (dried mango powder) which enhances the tangy flavours of a dish in the absence of curds and tomatoes.

Is Panchmel ki Sabzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Guar, Gavar, Cluster Beans : Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fibre also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. See detailed benefits of gaur gavar

2. Chawli ( cowpeas, black eyes beans) : Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Chawli benefits in lowering blood pressure as it is rich in the mineral Potassium which controls blood pressure and sustain cardiac health and helps break down carbs. Chawli is high in Fibre and good for diabetics. See detailed benefits of chawli cowpeas

3. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

4. Cucumber (Kakdi) : With that high water content, cucumber act as a broom for our system to sweep out harmful toxins from our body. The sterols from cucumber aid in managing blood cholesterol levels well and is diabetic friendly. Low sodium and fair amounts of potassium will help to control blood pressure.  Cucumber forms a healthy snack as it's alkaline and a great acidity snack reliever. So you can have it as a snack at work. Better to have it peeled to remove the effects of pesticides. See detailed benefits of cucumber

5. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

6. 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

What's the problem?

Refined 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 development of prediabetes comes from uncontrolled eating sugar and refined food products made from refined vegetable oil 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. 

Healthy Oils recommended to use in Indian

The healthiest oil for Indian cooking is coconut oil. Use Coconut 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. Another good option is peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst most Indian common cooking oils.

Pick olive oil which is loaded with MUFA. But its usage is restricted to salads, stir-fries, sabzis which can be cooked only on medium heat. For salads only use extra virgin olive oil. Avocado oil can be used in cooking, but it’s expensive. So what you can turn to for cooking is Coconut oil which is easily available in India.

Can diabetics, heart patients and over weight individuals have Panchmel ki Subzi?

Yes, this recipe is good for diabetics, heart and weight loss.  Guvar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet.

 Chawli rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function.

Can healthy individuals have Panchmel ki Subzi?

Yes. Use Coconut 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

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

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combinatination.

Bajra Roti

Bajra Roti

Panchmel ki Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. 100% of RDA.
  2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy. 26% of RDA.
  3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
  4. Phosphorus Phosphorous works closely with calcium to build bones. 13% of RDA.

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 61 calories that come from one serving of Panchmel ki Subzi?

Walking (6 kmph)     =         18  mins
Running (11 kmph)     =            6  mins
Cycling (30 kmph)     =           8  mins
Swimming (2 kmph)     =         10  mins

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

Value per serving% Daily Values
Energy61 cal3%
Protein1.8 g3%
Carbohydrates6.6 g2%
Fiber2.4 g10%
Fat4 g6%
Cholesterol0 mg0%
VITAMINS
Vitamin A363.3 mcg8%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C40 mg100%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)51.8 mcg26%
MINERALS
Calcium49 mg8%
Iron0.7 mg3%
Magnesium28.5 mg8%
Phosphorus76.4 mg13%
Sodium6.5 mg0%
Potassium120.9 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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