Nutritional Facts of Turiya Mag Ni Dal ( Gujarati Recipe), Calories in Turiya Mag Ni Dal ( Gujarati Recipe)

by Tarla Dalal
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How many calories does one serving of  Turiya Mag Ni Dal have?

One  serving (220 grams, 1 cup of dal)  of  Turiya Mag Ni Dal gives 175 calories. Out of which carbohydrates comprise 98 calories, proteins account for 38 calories and remaining calories come from fat which is 38.7 calories.  One  serving of Turiya Mag Ni Dal provides about 8.7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

175 calories for 1 serving of Turiya Mag Ni Dal ( Gujarati Recipe), Cholesterol 0 mg, Carbohydrates 24.5g, Protein 9.5g, Fat 4.3g.

See Turiya Mag Ni Dal recipeturai moong dal | healthy ridge gourd curry | with 30 images.

turiya mag ni dal is a popular Gujarati dal. Learn to make healthy ridge gourd curry.

turai moong dal is a day-to-day preparation in Gujarati households, preferred mainly due to its simplicity. 

With a hint of basic Gujarati spices and a peppiness imparted by lemon juice, this turai moong dal preparation of ridge gourd and moong dal is quite unique and entertaining in its own way. 

Turiya mag ni dal is indeed very light and a good choice for those who want to diet by cutting out on starch and oil. 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.

Is Turiya Mag Ni Dal healthy?

This is a popular Dal which most of us have eaten it at some point. Turiya Mag Ni Dal comprises of Turai, Moong Dal, spices which are healthy and coconut oil for cooking which is again a helathy fat. 

Yes, Turiya Mag Ni Dal  is healthy.

Let's understand the ingredients.

What's good?

1. 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. Its 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

2. Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

3. Coconut Oil : Use cococnut oil instead of processed seed oil.  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

4. 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. 

Can diabetics, heart patients and over weight individuals have Turiya Mag Ni Dal ?

Yes, this recipe is very healthy. Diabetics and heart patients can enjoy this. Consuming ridge gourd regularly can help to maintain blood sugar levels and hence diabetic friendly. Its absolutely low in fat and nil in cholesterol.

Use cococnut oil instead of processed seed oil.

Can healthy individuals have Turiya Mag Ni Dal ?

Yes, all ingredients in this recipe are healthy.  Please have this Indian dal on a weekly basis. We love giving and making healthy recipes at tarla dalal.

What to have with Turiya Mag Ni Dal ?

Always confusing what to pair with a healthy dal. Rice or not. Our call is to look for healthy options. If you are having rice, we say take a very small amount of rice and loads of dal. Rice is high in carbs so watch it. 

We highly recommend having a bajra roti, jowar roti and whole wheat roti to make a healthy combination. Note that when you combine any dal with any cereal ( bajra, jowar, ragi, whole wheat ) then the protein quality is enhanced.

Jowar Roti
Jowar Roti

Turiya Mag Ni Dal are rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).

  1. 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 ) 27% 0f RDA.
  2. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 0f RDA.
  3. Protein : Protein is required for the 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 ). 17% 0f RDA.
  4.  Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 15% 0f RDA.
Value per serving% Daily Values
Energy175 cal9%
Protein9.5 g17%
Carbohydrates24.5 g8%
Fiber3.8 g15%
Fat4.3 g7%
Cholesterol0 mg0%
Vitamin A64.2 mcg1%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1 mg8%
Vitamin C2.8 mg7%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)53.4 mcg27%
Calcium36.7 mg6%
Iron1.6 mg8%
Magnesium54.2 mg15%
Phosphorus11.3 mg2%
Sodium11.4 mg1%
Potassium461.8 mg10%
Zinc1.2 mg12%
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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