Nutritional Facts of Veg Crispy, Crispy Fried Vegetables, Calories in Veg Crispy, Crispy Fried Vegetables

by Tarla Dalal
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How many calories does one serving of Veg Crispy have?

One  serving of Veg Crispy gives 615 calories. Out of which carbohydrates comprise 211 calories, proteins account for 44 calories and remaining calories come from fat which is 360 calories. One  serving of Veg Crispy provides about 31 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See recipe Veg Crispy, Crispy Fried Vegetables | restaurant style veg crispy | Chinese vegetable crispy | with amazing 23 images.

veg crispy recipe is a very popular starter in Chinese cuisine, this crisp, delicious dish is also quite convenient and quick to prepare. While there are many ways of preparing this crispy fried vegetables starter, here we have coated the veggie strips with a thick and flavourful batter before deep-frying them.

Indo- Chinese cuisine has many dishes that are people’s most favourite and this crispy fried vegetables is one of it. restaurant style veg crispy has also made it’s space in Indian restaurant menus and is one of the most ordered dish.

veg crispy is basically batter fried veggies later stir fried in schzewan sauce. crispy fried vegetables is served and relished as starter and appetizer, is also a popular dish on wedding and big party menu. crispy fried vegetables is one of the starter recipe that can be quickly prepared and is loved by everyone due to the robust flavors.

In crispy fried vegetables, the fried veggies are then quickly sautéed with tongue-tickling Schezuan sauce, spring onions and garlic, to impart a typical Oriental flavour. It is important to make the cooking pan smoking hot before sautéing the fried veggies, in order to retain their crispness; if the pan is not hot enough, crispy fried vegetables will get soggy.

Make sure to serve crispy fried vegetables immediately or it may turn soggy and if you want your veggies to remain crispy add rice flour to the batter.

Is Veg Crispy healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

2. Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccolikaleradishbrussel sproutsred cabbage  maintain Estrogen balances which is crucial for women. Read here for detailed benefits of cauliflower

3. Baby Corn : Since baby corn are picked much before the maturing stage, they hold a lower starch content. ½ cup baby corn adds in only 6.7 g of carbs, which is relatively low.  Baby corn acts as a broom and helps maintain healthy bowels and avoid constipation as it is a good source of fiber. Keep an eye on the portion size always for  diabetics, that’s very important to have controlled amount of starch per day. Those with cardiac problems have no reason to avoid baby corn. The soluble fiber in baby corn can help in reducing cholesterol levels. See detailed benefits of baby corn

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

5. Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

6. 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.

7. Benefits of Black Pepper ( kali mirch) : Black pepper has been identified to stimulate the digestive juices and enzymes in the gut thus lending a helping hand in maintaining digestive health. The antibacterial nature of black pepper helps to relieve cold and cough, especially when black pepper is ground and mixed with honey and consumed. kali mirch may help in maintaining normal blood sugar levels as it improves insulin sensitivity. So diabetics and weight watchers with high blood sugar levels both can benefit from black pepper. Kalimich is known to boost metabolism and promote fat cell breakdown. Yes, the piperine in it may help you overcome obesity, weight loss. See detailed benefits of black pepper, kali mirch.

8. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.


What's the problem?

1. Cornflour ( Cornstarch) ProsCornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to have wheat. Cons. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high carbs makes it a No-No for a diabetic meal and restricted for heart patients. Read for more details is cornflour healthy

2. Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or use in very small quantities as any consumption of this will cause a larger spike in blood sugar levels which is not good for diabeticsheart patientsThe 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.  Read is maida good for you to understand fully.

3. Deep fried foods : This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process. Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and then they don't function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff. 

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 Veg Crispy, Crispy Fried Vegetables?

No, this recipe is not good for diabetics, heart and weight loss. This Veg Crispy, Crispy Fried Vegetables is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health.

Can healthy individuals have Veg Crispy, Crispy Fried Vegetables?

Not healthy. 

Here are some Healthy Indian snack options.

You can have Mini Oats Bhakri PizzaBaked Samosa with mixed sproutsMatarsutir Kachori,  Oats Moong Dal TikkiBaked methi muthia recipe,  Zunka recipemoong dal dhokla recipe bajra carrot onion uttapam recipe , baked palak jowar murukkumini jowar pancakesoats upmabaked sev , baked whole wheat purispaneer pudina tikki or buckwheat pancake as one healthy recipe option.

Mini Oats Bhakri Pizza

Mini Oats Bhakri Pizza

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.

One serving of Veg Crispy is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydatre metabolism, prevents heart diseases and helps produce red blood cells.

6. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

7. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Comsume more fruits, vegetables, moong, oats, matki, whole grains.

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

9. Vitamin B2 (riboflavin) Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

10. Vitamin B3 :  Vitamin B3 helps in brain funtioning and mental health. Also healthy skin formation.  

11. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

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.

How to burn 615 calories that come from one serving of Veg Crispy?

Walking (6 kmph) = 3 hrs 5 mins

Running (11 kmph) = 1 hr 2 mins

Cycling (30 kmph) = 1 hr 22 mins       

Swimming (2 kmph) = 1 hr 45 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per serving% Daily Values
Energy454 cal23%
Protein11.8 g21%
Carbohydrates58 g19%
Fiber12.2 g49%
Fat19.9 g30%
Cholesterol0 mg0%
VITAMINS
Vitamin A1125.5 mcg23%
Vitamin B1 (Thiamine)0.5 mg50%
Vitamin B2 (Riboflavin)0.4 mg36%
Vitamin B3 (Niacin)4.4 mg37%
Vitamin C46 mg115%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)101.6 mcg51%
MINERALS
Calcium135.5 mg23%
Iron5 mg24%
Magnesium95.5 mg27%
Phosphorus446.5 mg74%
Sodium49.7 mg3%
Potassium355.5 mg8%
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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