Nutritional Facts of Pumpkin Dry Vegetable, Calories in Pumpkin Dry Vegetable

by Tarla Dalal
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How many calories does one serving of Pumpkin Dry Vegetable have?

One serving of Pumpkin Dry Vegetable gives 66 calories. Out of which carbohydrates comprise 50 calories, proteins account for 14 calories and remaining calories come from fat which is 2 calories.  One serving of Pumpkin Dry Vegetable provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

 

healthy kaddu ki sabzi recipe | kaddu ki sookhi sabzi | bhoplya chi bhaji | Indian style pumpkin sabzi is a unique everyday sabzi which can be enjoyed with phulkas and chapatis. Learn how to make Indian style pumpkin sabzi.

 

A tempering of varied seeds like fennel, fenugreek, mustard and cumin gives this zero oil Indian style pumpkin sabzi a brilliant aroma and flavour, while a dash of dry mango powder gives it a tongue-tickling tang. Enjoy this delicious recipe with whole wheat chapatis.

 

To make healthy kaddu ki sabzi, heat a deep non-stick pan on a medium flame and when it is hot, add the fenugreek and mustard seeds and dry roast for 10 seconds. Add the cumin seeds, fennel seeds, coriander powder, chilli powder and 2 tsp of water, mix well and cook on a medium flame for 10 seconds, while stirring continuously. Add the onions, ginger paste and 2 tsp of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring continuously. Add the red pumpkin, sugar, salt, turmeric powder and ¾ cup of water and mix well. Cover it with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the dry mango powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Serve hot.

 

Pumpkin is a wonder vegetable – but sadly, its health benefits are not known to many. Red pumpkin contains a horde of valuable nutrients like fibre while also being low in calories. That makes it double desirable! Fibre helps to keep your gut healthy and also keeps you full for long hours. Lose yourself in the fabulous taste of this kaddu ki sookhi sabzi, while also soaking in its health benefits.
 

With 66 calories per serving, this healthy kaddu ki sabzi can be enjoyed by healthy individuals and also by those on calorie restricted diets. If you wish, you can avoid the use of sugar completely. Women with PCOS and those aiming weight loss to plan a baby can also indulge in this healthy sabzi. 

 

Tips for healthy kaddu ki sabzi. 1. While this sabzi is made without oil / ghee, we do not recommend a complete zero oil diet throughout the day. 2. Cut the pumpkin into big cubes, as after cooking they shrink in size slightly. 3. IF you are avoiding the use of sugar, reduce the amchur powder to ¼ tsp. 

Chapatis

Chapatis

Is Pumpkin Dry Vegetable healthy?

Yes, this recipe is good for diabetics, heart and weight loss, only the condition is to omit sugar use from the recipe.

Lets understand the ingredients of Pumpkin Dry Vegetable.

What's good in this Pumpkin Dry Vegetable recipes!

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

 

Fenugreek Seeds (Methi Seeds) : 1 tsp of fenugreek seeds soaked overnight and consumed early in the morning on an empty stomach is a remarkable cure to control blood sugar levels for diabetics. Fenugreek seeds have been known to benefit the heart by way of reducing cholesterol levels in the blood. Fenugreek seeds have long been suggested to enhance breast milk production to lactating mums. A teaspoon of fenugreek seeds swallowed with half glass water is also a very well-known home remedy for diarrhoea. See detailed benefits of fenugreek seeds methi seeds.

 

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

Benefits of Fennel Seeds, Saunf : Aids in Digestion: The fiber content of fennel seeds is enough to prove its digestive benefits. 1 tbsp of saunf provides 2.3 g of fiber. Relieves Constipation:  The fiber in saunf adds bulk and helps in easy bowel movements too. The high fiber from saunf helps to reduce the bad cholesterol (LDL) in the body thus preventing the formation of plaque and in turn, heart attack. See detailed benefits of fennel seeds, saunf

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. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

 

 Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

What's problem in this Pumpkin Dry Vegetable recipes!

Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products 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. 

What is the healthy accompaingment for Pumpkin Dry Vegetable ?

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

Bajra Roti

Bajra Roti

Can diabetics, heart patients and over weight individuals have Pumpkin Dry Vegetable?

Yes, this is healthy. But restrictions apply. Cut the sugar from the recipe. 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.

Can healthy individuals have Pumpkin Dry Vegetable?

Yes, this is healthy. But restrictions apply.

Pumpkin Dry Vegetable is high in these.

1. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.

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 66 calories that come from Pumpkin Dry Vegetable?

Walking (6 kmph) = 20 

Running (11 kmph) = 7 

Cycling (30 kmph) = 9 

Swimming (2 kmph) = 11 

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

Value per serving% Daily Values
Energy66 cal3%
Protein3.2 g6%
Carbohydrates12.6 g4%
Fiber1.6 g6%
Fat0.2 g0%
Cholesterol0 mg0%
VITAMINS
Vitamin A113.4 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.2 mg10%
Vitamin C5.1 mg13%
Vitamin E2.5 mg17%
Folic Acid (Vitamin B9)29.8 mcg15%
MINERALS
Calcium25 mg4%
Iron1 mg5%
Magnesium86.9 mg25%
Phosphorus70.5 mg12%
Sodium12.9 mg1%
Potassium321.4 mg7%
Zinc0.7 mg7%
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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