How many calories does one serving of Panchmel ki Subzi have?
One serving of Panchmel ki Subzi 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.
Click here to view Panchmel ki Subzi recipe. Panchmel is a district in Gujarat bordering Rajasthan. But the word "panchmel" has been commonly used to denote a combination of five ingredients. A judicious mix of five vegetables - gavarfali, chawli, capsicum, cucumber and carrots -constitute the panchmel of this mouth-watering recipe. Tossed in aromatic spices, this dry vegetable preparation tastes fantastic when served with rotis or bhakris. Another distinct feature of this recipe 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 Subzi healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
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 diabetics. Gavar 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 C, capsicum 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?
1. 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 oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of which oil is the healthiest avoid vegetable oil.
Can diabetics, heart patients and over weight individuals have Panchmel ki Subzi?
Yes, this recipe is good for diabetics, heart and weight loss. Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. Gavar 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?
What is a healthy accompaniment to the Sabzi? Have healthy rotis or parathas.
We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combinatination.
Panchmel ki Subzi is high in
1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.
2. Vitamin C : Vitamin C is a great defence against coughs and colds.
3. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.
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) =
Running (11 kmph) =
Cycling (30 kmph) =
Swimming (2 kmph) =
Note: These values are approximate and calorie burning differs in each individual.