Nutritional Facts of Turai Pulao, Calories in Turai Pulao

by Tarla Dalal
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How many calories does one serving of Turai Pulao, Dodkyacha Bhaat have?

One  serving  (200 grams) of Turai Pulao, Dodkyacha Bhaat gives 246 calories. Out of which carbohydrates comprise 148 calories, proteins account for 14 calories and remaining calories come from fat which is 83 calories.  One  serving of Dodkyacha Bhaat provides about 12.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Turai Pulao, Dodkyacha Bhaat  recipe serves 5, 200 grams per serving.

Calories of Dodkyacha Bhaat, 246 calories for 1 serving of Dodkyacha Bhaat, Cholesterol 2.7 mg, Carbohydrates 37g, Protein 3.5g, Fat 9.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Dodkyacha Bhaat.

See turai pulao recipe | dodkyacha bhaat | ridge gourd rice in a pressure cooker |

While not quite a khichdi or stir fry rice, dodkyacha bhaat offers a delightful home-style taste with its basic ingredients. Learn how to make turai pulao recipe | dodkyacha bhaat | ridge gourd rice in a pressure cooker |

turai pulao, also known as dodkyacha bhaat, is a delectable dish with a harmonious blend of tender ridge gourd (known as "turai" in Hindi), fragrant basmati rice, and an array of aromatic spices. Cubes of tender ridge gourd are stir-fried with warming spices like cumin, coriander, and turmeric, infusing them with rich aromas.

Fluffy basmati rice is then added, creating a vibrant canvas of flavours. Each bite bursts with the subtle sweetness of the turai, cooked together with rice in a pressure cooker for a one-pot wonder. turai pulao is a simple yet satisfying dish, perfect for a comforting weeknight meal.

Add a dollop of ghee to the hot rice just before having it. Also do try other Maharashtrian rice recipes like Vangi Bhath and Tendli Bhaat.

Is Dodkyacha Bhaat healthy?

Yes for some and no for others.

Let's understand the Ingredients of Dodkyacha Bhaat.

What's good in Dodkyacha Bhaat.

Turai (Ridge Gourd ) : This ridge gourd is absolutely low in calories and carbs, thus making it a very virtuous choice for those on low-cal and low-carb diet. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. It's absolutely low in fat and nil in cholesterol. A subzi made with ridge gourd with minimal amount of oil is truly a welcome addition for those with heart diseases. See detailed benefits of turai ridge gourd

Mustard Seeds: Tiny little mustard seeds, mostly added as a tempering, lend an interesting bite, exotic flavour and tempting aroma to Indian foods. Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage.

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

Hing ( Asafoetida) : The active compound 'coumarin' helps in managing blood cholesterol and triglyceride levels. Asafoetida is known to have anti-bacterial properties, which helps to keep asthma at bay. Asafoetida is an age-old remedy for bloating and other stomach problems like flatulence. The best solution is to gulp down little hing with water or dissolve it in water and sip it. It can also be used along with curd or almond oil as a hair mask. It helps to prevent dryness of hair and smoothen as well as strengthen hair.

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli

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.

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.

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

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. 

What's the problem in Dodkyacha Bhaat?. 

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 with rice? Foods like rice that 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 of panch dhan khichdi and toovar dal khichdiSee details of is white rice and parboiled rice good for you?

 

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oilcanola oilcoconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil

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. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient. 

Can diabetics, heart patients and overweight individuals have Dodkyacha Bhaat?

Dodkyacha Bhaat (also called Turai Pulao) can be enjoyed by diabetics, heart patients, and overweight individuals with some modifications for a healthier approach. Here's a breakdown:

Potential Benefits of Dodkyacha Bhaat:

  • Ridge Gourd (Turai): Low in calories and carbs, potentially helpful for blood sugar management (more research needed).
  • Fiber: Ridge gourd and some spices offer some fiber content, aiding digestion.

Drawbacks to Consider:

  • Rice: A significant source of carbohydrates, which can raise blood sugar levels.
  • Cooking Method: Traditional recipes might involve deep-frying, adding unhealthy fats and calories.
  • Sugar: Some recipes might include added sugar.

Tips for a Healthier Dodkyacha Bhaat:

  • Rice Options:
    • Brown Rice: Lower glycemic index compared to white rice, leading to a slower rise in blood sugar.
    • Cauliflower Rice: Low-carb alternative that provides some fiber.
    • Reduced Rice Portion: Enjoy a smaller portion of white rice if preferred.
  • Cooking Method: Opt for healthier methods like baking, steaming, or using minimal oil for pan-frying.
  • Limit Added Sugar: Avoid adding extra sugar or use natural alternatives like chopped dates in moderation.
  • Focus on Vegetables: Include a generous amount of chopped ridge gourd and other vegetables for added nutrients and fiber.
  • Spices: Spices like turmeric and cumin offer potential health benefits and don't affect blood sugar significantly.

For Diabetics:

  • Focus on portion control, especially regarding rice.
  • Monitor carbohydrate intake from rice and other ingredients.
  • Consider using brown rice or cauliflower rice alternatives.

For Heart Patients:

  • Reduce saturated fat intake by using minimal oil for cooking.
  • Limit added salt. Explore low-sodium options for ingredients or use herbs for flavoring.

For Overweight Individuals:

  • Practice portion control and manage overall calorie intake.
  • Choose healthier cooking methods and ingredients to reduce calorie content.

What is a healthier option than using rice? 

We suggest the following healthy khichdi like fada ni khichdi recipevitamin khichdi recipebuckwheat moong dal and vegetable khichdibajra moong and green peas khichdibarley khichdi and vegetable biryani from brown rice. All these recipes have ZERO usage of rice and portion control is suggested for diabetics. 

Bajra, Whole Moong and Green Pea Khichd

Bajra, Whole Moong and Green Pea Khichd

8 Pointers to get healthy on a Indian diet.

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  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. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

Dodkyacha Bhaat is high in

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

2. Phosphorous Phosphorous works closely with calcium to build bones. 

 

 

Value per serving% Daily Values
Energy246 cal12%
Protein3.5 g6%
Carbohydrates37 g12%
Fiber2.9 g12%
Fat9.3 g14%
Cholesterol0 mg0%
VITAMINS
Vitamin A188.7 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1 mg8%
Vitamin C8.2 mg20%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)9.4 mcg5%
MINERALS
Calcium25.5 mg4%
Iron0.8 mg4%
Magnesium54.4 mg16%
Phosphorus88.5 mg15%
Sodium6.2 mg0%
Potassium117.5 mg2%
Zinc0.8 mg8%
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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