Nutritional Facts of Raw Banana Sabzi, Kache Kele Sukhi Sabzi Recipe, Calories in Raw Banana Sabzi, Kache Kele Sukhi Sabzi Recipe

by Tarla Dalal
This calorie page has been viewed 18798 times

How many calories does one serving of Raw Banana Sabzi have?

One serving (120 grams) of Raw Banana sabzi gives 115 calories. Out of which carbohydrates comprise 60 calories, proteins account for 8 calories and remaining calories come from fat which is 46 calories.  One serving of Raw Banana (plantians)  sabzi provides about 5.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Raw Banana sabzi recipe serves 3, with 120 grams per serving. 

115 calories for 1 serving of Raw Banana Sabzi, Veg Raw Banana Sabzi Recipe, Cholesterol 0 mg, Carbohydrates 15.1g, Protein 2g, Fat 5.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Raw Banana Subzi, Veg Raw Banana Sabzi Recipe.

See raw banana sabzi recipe | South Indian healthy raw banana sabzi | kache kele sukhi sabzi | Plantains dry Indian vegetables | with 30 amazing images.

raw banana sabzi is a delicious dry South Indian sabzi. Learn how to make Plantains dry Indian vegetables.

Relish raw banana, the South Indian way! raw banana sabzi is a  simple, dry sabzi of raw bananas, tempered traditionally with mustard seeds, red chillies, et al, and garnished with grated coconut. 

While you can use any oil for this subzi, using coconut oil will add to the authenticity of South Indian healthy raw banana sabzi  . 

Likewise, do not forget the curry leaves as more than half the flavour and aroma of the raw banana sabzi comes from it. You can prepare yam also in a similar way.

Raw Banana sabzi is rich in Vitamin C, Iron. 

Raw banana sabzi is best served hot with roti

pro tips for raw banana sabzi. 1. Use coconut oil to cook raw banana sabzi as that will enhance the taste. In South Indian cooking, coconut oil and that is a healthier oil to use compared to processed seed oils. 2. Use curry leaves as more than half the flavour and aroma of the Raw Banana Sabzi comes from it. 3. Use firm, green bananas for the best flavor. 4. If you want a spicier raw banana sabzi, you can add 1/4 tsp red chilli powder. 5. Raw banana sabzi can also be stored in the refrigerator for 2 days. 6. You can also add other vegetables to the Plantains dry Indian vegetable, such as carrots or green peas.  

Is Raw Banana sabzi healthy?

Yes for some and no for others.

Let's understand the Ingredients.

What's good.

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

Urad Dal : 1 cup of cooked urad dal gives 69.30% of your daily requirement  of folic acid. The folic acid in urad dal helps your body to produce and maintain new cells, especially red blood cells. Being rich in Phosphorus it works with Calcium to build our bones. It is also high in fibre and good for heart, good for lowering cholesterol and good for diabetes. See here for 10 super benefits of urad dal

Curry Leaves : Curry leaves have antioxidant, antimicrobial and anti inflammatory properties and are thus used widely in Ayurvedic medicines. Its antioxidant action helps to scavenge the harmful free radicals from the body and protect the health of our organs. These antioxidants may also show cancer preventive benefits. Curry leaves also aid in digestion and thus one can chew curry leaves when having a tummy ache. Some scientific research has shown that inclusion of curry leaves is beneficial for people with diabetes by stimulating insulin producing cells. It helps in skin care too. Intake of curry leaves can promote clear and healthy skin as well as promote hair growth and prevent hair fall. They are a fair source of Vitamin A (promotes vision) and calcium (promotes bone health) too. 

Raw banana benefits : Raw bananas are good for heart as they are rich in potassium. Rich in vitamin C, vitamin B6 and good for the kidney. Raw bananas are healthy and very good for people with diabetes The best way for diabetics is to consume raw banana in boiled or cooked form.

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.  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 over weight individuals have Raw Banana sabzi  ?

Yes.

The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content of 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body.

Raw bananas are good for the heart as they are rich in potassium. Rich in Vitamin C, Vitamin B6 and good for the kidney. Raw bananas are healthy  and very good for people with diabetes. The best way for diabetics is to consume raw banana in boiled or cooked form.

Can healthy individuals have Raw Banana sabzi  ?

Yes.

Yes, but use coconut oil instead of oil.

Raw Banana 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. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 58% of RDA.
  2. Iron Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  30% of RDA. 

What is a healthy Indian bread to have with raw banana sabzi?

roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti | with 15 amazing images. 

Roti is the daily bread for millions of Indians. No meal is complete without phulka and we show you easy it is to make them. All ingredients to make roti recipe is easily available in Indian kitchens. 

roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti |

roti recipe | chapati recipe | phulka recipe | how to make soft roti | Indian roti |

Value per serving% Daily Values
Energy115 cal6%
Protein2 g4%
Carbohydrates15.1 g5%
Fiber1.2 g5%
Fat5.1 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A59.6 mcg1%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.3 mg3%
Vitamin C23.2 mg58%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)18.8 mcg9%
MINERALS
Calcium13 mg2%
Iron6.2 mg30%
Magnesium29.7 mg8%
Phosphorus26.1 mg4%
Sodium15.9 mg1%
Potassium214.3 mg5%
Zinc0.1 mg1%
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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