Nutritional Facts of Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy), Calories in Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)

by Tarla Dalal
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How many calories does one Spinach Tahini Wrap have?

One Spinach Tahini Wrap gives 305 calories. Out of which carbohydrates comprise 182 calories, proteins account for 42 calorie and remaining calories come from fat which is 23 calories.  One Spinach Tahini Wrap provides about 15.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Spinach Tahini Wrap recipe makes 6 wraps.

305 calories for 1 wrap of Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy), Cholesterol 0.8 mg, Carbohydrates 45.6g, Protein 10.5g, Fat 86.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy).

spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |

spinach tahini wrap is a healthy one dish meal which can be served for lunch. Simple to make, the wraps combine flavour and taste in one healthy package. Learn how to make spinach wrap with tahini spread. 

To make spinach tahini wrap, first make the roti. For that, combine wheat flour, spinach puree, oil and salt and knead into a soft dough using water. Keep aside for 1/2 hour. Divide into 6 portions and roll into 6 rotis of 6” each. Lightly cook them on tava and keep aside. To make the stuffing, Heat the oil in a pan, add the onions and sauté till they turn translucent. Add the mixed vegetables, green chillies, coriander and salt and sauté for another minute. Divide into 6 equal portions and keep aside. For Tahini paste, Roast the sesame seeds and chana dal separately and grind them together in a mixer to a fine powder. Remove the powder in a bowl, add all the remaining ingredients and mix well. Keep refrigerated for at least an hour. Finally assemble, place one roti on a clean dry surface. Put an even layer of lettuce on it. Spread a thin layer of the spicy tahini paste on the lettuce and then a portion of the filling. Spread a little chilli-garlic paste on top of the filling and roll up tightly. Serve immediately. 

Our every day rotis are flavoured and made more nourishing with the use of spinach puree in healthy spinach wrap. Iron rich palak is a common vegetable found in most household pantries, so making these rotis isn’t very difficult. Learn how to make spinach puree.

The use of Tahini in this spinach wrap with tahini spread lends a flavourful Mdeiterranean touch. Sesame seeds further top up iron values. A wrap makes up for 22% of your daily iron needs. Build your iron stores with this healthy recipe for pregnancy and ensure right nourishment for your baby. 

The mixed vegetable stuffing in healthy spinach wrap Indian style further add fibre too! This nutrient is necessary for a healthy digestive system and proper bowel movements.   

Tips for spinach tahini wrap. 1. You can make the spinach puree in advance and store it if you wish to save time. 2. Mums-to-be can adjust the use of chilli-garlic paste as per the spice they can handle. 3. Prefer using grated vegetables as they are cooked only for 1 minute. 

Is Spinach Tahini Wrap healthy?

Yes. spinach tahini wrap is a healthy one dish meal which can be served for lunch.

Let's understand the Ingredients.

What's good.

Whole Wheat flour (gehun ka atta)  : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bonesVitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

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 all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, and have insoluble fibre to relieve constipation. Is green peas good for diabetics and see the full benefits of green peas

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

Sesame Seeds (Til) : These tiny white seeds are indeed a good source of protein. Half of the daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of ironfolic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amounts of sodium which makes it very effective in regulating your blood pressure. Read this article on the complete benefits of chana dal

Can diabetics, heart patients and over weight individuals have Spinach Tahini Wrap ?

Yes. Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.

Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heartdiabetics and eyes.

Can healthy individuals have Spinach Tahini Wrap ?

Yes.

Spinach Tahini Wrap is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Phosphorus Phosphorus works closely with calcium to build bones. 66% of RDA.
  2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 41% of RDA.
  3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
  4. 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). 36% of RDA.
  5. 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 ) 35% of RDA.
  6. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 30% of RDA.
  7. Vitamin B3, Niacin Rich Recipes : Vitamin B3 helps in brain functioning and mental health. Also healthy skin formation.  24% of RDA.
  8. 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.  22% of RDA. 
  9. Protein : Protein is required for managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 19% of RDA.

 

Value per wrap% Daily Values
Energy305 cal15%
Protein10.5 g19%
Carbohydrates45.6 g15%
Fiber10.2 g41%
Fat9.6 g15%
Cholesterol0.8 mg0%
VITAMINS
Vitamin A1365.5 mcg28%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)2.9 mg24%
Vitamin C8.6 mg22%
Vitamin E0.7 mg5%
Folic Acid (Vitamin B9)69.6 mcg35%
MINERALS
Calcium181.2 mg30%
Iron4.6 mg22%
Magnesium125.4 mg36%
Phosphorus398.7 mg66%
Sodium301.5 mg16%
Potassium342.8 mg7%
Zinc2.5 mg25%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
पालक ताहिनी रैप रेसिपी के लिए कैलोरी - हिन्दी में पढ़ें (Calories for Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) in Hindi) 
Click here to view Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy) recipe
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