Nutritional Facts of Rajasthani Style Kaddu Aur Soya ki Subzi, Calories in Rajasthani Style Kaddu Aur Soya ki Subzi

by Tarla Dalal
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How many calories does one Rajasthani Style Kaddu aur Soya ki Sabzi have?

One  serving (130 grams) of Rajasthani Style Kaddu Aur Soya ki Sabzi gives 87 calories. Out of which carbohydrates comprise 26 calories, proteins account for 20 calories and remaining calories come from fat which is 40 calories.  One  serving of Rajasthani Style Kaddu Aur Soya ki Sabzi provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

87 calories for 1 serving of Rajasthani Style Kaddu Aur Soya ki Sabzi, Cholesterol 0 mg, Carbohydrates 6.6g, Protein 5.1g, Fat 4.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Rajasthani Style Kaddu Aur Soya ki Subzi.

Click here to view Rajasthani Style Kaddu Aur Soya ki Subzi recipe | healthy bhopla soya sabji | soya chunks vegetable recipe | with 30 images.

Rajasthani kaddu aur soya ki sabzi  is a popular dry Rajashtani sabzi. Learn to make healthy bhopla soya sabji.

Every province has its traditional style of cooking their favourite vegetables. Here, we have chosen a popular Rajasthani kaddu aur soya ki sabzi  usually made using potatoes and pumpkin, and smartly replaced starchy potatoes with multi-nutrient soya chunks instead.

In all other ways, the Rajasthani kaddu aur soya ki sabzi maintains the authenticity. Using curds and spices like nigella seeds, it brings about an unmistakeable haveli feel.

Soya chunks used in Rajasthani kaddu aur soya ki sabzi have many benefits. Soy protein for soya chubks may provide positive results for people with high blood pressure. Soy protein is beneficial to women in post-menopausal years. Soy is low in fat and sodium, and may help reduce the risk of heart disease.

healthy bhopla soya sabji is rich in Vitamin A, Folic Acid, Magnesium and Vitamin C. For those on weight loss, Rajasthani kaddu aur soya ki sabzi is the perfect solution.

Is Rajasthani Style Kaddu aur Soya ki Subzi healthy?

Yes, this is healthy, conditions apply. 

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

benefits of soya granules, soya chunks. 

  • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
  • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
  • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
  • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
  • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
  • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
  • Soy protein may provide positive results for people with high blood pressure.
  • Soy protein is beneficial to women in post-menopausal years.
  • Soy is low in fat and sodium, and may help reduce the risk of heart disease.

Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

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

Can diabetics, heart patients and overweight individuals have Rajasthani Style Kaddu Aur Soya ki Sabzi?

Yes, this recipe is good for diabetics (restricted amounts), heart and weight loss. 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.

Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.

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, this recipe is healthy.  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.

Sabzi + ROTI (cereal) 

Combine with  bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe or whole wheat rotiwhole wheat bhakri recipe to make a healthy combination. Note that when you combine any dal with any cereal like bajrajowarragibuckwheatbarley or whole wheat to enhance the protein value.

Bajra Roti

Bajra Roti

Rajasthani Style Kaddu Aur Soya ki Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 60% of RDA.
  2. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 20% of RDA.
  3. Phosphorus Phosphorous works closely with calcium to build bones. 15% of RDA.
  4.  Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 12% of RDA.
  5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 12% of RDA.

How to burn 87 calories that come from one serving of Rajasthani Style Kaddu aur Soya ki Subzi?

Walking (6 kmph)     =         26  mins
Running (11 kmph)     =           9  mins
Cycling (30 kmph)     =         12  mins
Swimming (2 kmph)     =         15  mins

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

Value per serving% Daily Values
Energy87 cal4%
Protein5.1 g9%
Carbohydrates6.6 g2%
Fiber3 g12%
Fat4.4 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A2892.9 mcg60%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C8.1 mg20%
Vitamin E0.8 mg5%
Folic Acid (Vitamin B9)23.7 mcg12%
MINERALS
Calcium40.2 mg7%
Iron1.5 mg7%
Magnesium43.2 mg12%
Phosphorus87.5 mg15%
Sodium6.4 mg0%
Potassium292.5 mg6%
Zinc0.5 mg5%
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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