Nutritional Facts of Rice with Mixed Vegetables, Indian, Calories in Rice with Mixed Vegetables, Indian

by Tarla Dalal
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How many calories does one serving of Rice with Mixed Vegetables have?

One serving of Rice with Mixed Vegetables gives 387 calories. Out of which carbohydrates comprise 209 calories, proteins account for 27 calories and remaining calories come from fat which is 151 calories.  One serving of Rice with Mixed Vegetablesprovides about 19 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

387 calories for 1 serving of Rice with Mixed Vegetables, Savoury Spicy Rice with Vegetables, Cholesterol 0 mg, Carbohydrates 52.3g, Protein 6.6g, Fat 16.8g.

See rice with mixed vegetable recipe | Indian stir fry rice with vegetables in coconut paste | mixed veg rice | with 20 images.

rice with mixed vegetables is made with basmati rice enriched with vegetables and coconut paste. Learn to make mixed veg rice.

What a sumptuous treat this Indian stir fry rice with vegetables in coconut paste is! Cooked rice and a colourful assortment of veggies are perked up with a flavourful paste of coconut and spices, and garnished with deep-fried onions. 

The addition of lemon juice helps to strengthen the flavour of the rice with mixed vegetables, while green chillies and ginger add more spice to the paste.

Have this satiating rice with mixed vegetables  hot and fresh as a one dish meal .

Is Rice with Mixed Vegetables healthy?

Yes and No. You need to make some changes to the recipe as we recommend. Avoid deep fried onions and use brown rice instead of white rice in the recipe. 

Let's undestand the Ingredients.

Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts

What's the problem ?

Rice : Here are the pros for rice. Rice is a great source of complex carbohydrates, which is an important source of energy for our body. Moreover it is gluten free. Rice is low in fibre and therefore a good option for people suffering from diarrhoea. But rice is a good source of protein and B vitamins. 

What's not good in rice. Foods like rice are high in Glycemic index are not suitable for weight loss, heart patients,  diabetics as they affect the blood sugar control levels. However if rice is combined with high protein or high fibre foods, the glycemic load can be balanced. Thus its combo is a better choice as we have done in the recipe ofpanch dhan khichdi and toovar dal khichdiSee details of is white rice and parboiled rice good for you?

Can Diabetics, Heart patients and over weight individuals have Rice with Mixed Vegetables?

 This Rice with Mixed Vegetables needs to be modified for individuals with health problems. Replace the white rice with brown rice and add some vegetables to it. When adding rice try and avoid any other carbohydrate in the same meal.

Avoid fried onions and have recipe in limited quantity. 

Can healthy individuals have Rice with Mixed Vegetables?

Yes, but restricted quantity.  Always try and avoid white rice as it's high in GI are not suitable for weight loss. 

What is a healthier option than using rice? 

We suggest the following healthy khichdi like vitamin khichdi recipe, buckwheat moong dal and vegetable khichdi, bajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. Most of these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi |

Rice with mixed vegetables is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 30% 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.

Value per serving% Daily Values
Energy387 cal19%
Protein6.6 g12%
Carbohydrates52.3 g17%
Fiber6.7 g27%
Fat16.8 g25%
Cholesterol0 mg0%
VITAMINS
Vitamin A344.2 mcg7%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C16 mg40%
Vitamin E
Folic Acid (Vitamin B9)12.9 mcg6%
MINERALS
Calcium33.2 mg6%
Iron1.3 mg6%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium14.2 mg1%
Potassium79.3 mg2%
Zinc0.9 mg9%
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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