Nutritional Facts of Vegetable Korma ( How To Make Veg Korma), Calories in Vegetable Korma ( How To Make Veg Korma)

by Tarla Dalal
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Occasion & Party
Raksha - Bandhan

How many calories does one serving of Vegetable Korma have?

One serving (200 grams) of Vegetable Korma gives 207 calories. Out of which carbohydrates comprise 45 calories, proteins account for 27 calories and remaining calories come from fat which is 135 calories. One serving of Vegetable Korma provides about 10.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Vegetable Korma recipe makes 1000 grams, serves 5 with 200 grams per serving.

207 calories for 1 serving of Vegetable Korma ( How To Make Veg Korma), Cholesterol 0 mg, Carbohydrates 11.3g, Protein 6.8g, Fat 15g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Vegetable Korma ( How To Make Veg Korma)

See Vegetable Korma (How To Make Veg Korma) Recipe | vegetable korma recipe | creamy Indian veg korma | Kerala style veg kurma | restaurant style vegetable korma |

vegetable korma recipe is a South Indian style sabzi made with a large assortment of spices including tongue-tickling ones like cardamom and aniseeds. Learn how to make creamy Indian veg korma.

This restaurant style vegetable korma which is also excitingly flavoured with a wide array of ingredients in the masala paste features coconut, coriander and onions as their main ingredients. It makes an excellent ‘masaledar’ side dish for ricepurisappam, etc. It is an everyday sabzi ... easy, tasty and awesome.



Crunchy veggies like French beans, carrots, potatoes and green peas have been mingled in this interesting Kerala style veg kurma. As a healthier version, we suggest you avoid the use of potatoes and cauliflower to it. The veggies here then contribute enough fibre and antioxidants for a healthy well-being.

To make vegetable korma, first make the dry masala. For that, heat a small pan, add all the ingredients and dry roast them on a slow flame for 5 to 7 minutes or till they release flavour, while stirring continuously. Keep aside. When cool, blend in a mixer to a fine powder. Keep aside. Then make the paste. For that, combine coconut, green chillies, onions, ginger, turmeric powder and coriander in a mixr jar and blend to a smooth paste using ½ cup of water. Finally combine all the vegetables in a deep pan, add ¾ cup of water, mix well and cover and cook on a medium flame till they are cooked. Add the tomatoes and salt and simmer for 2 to 3 minutes. Add the prepared paste and the dry powder masala and 2 tbsp of water, mix well and simmer for another 2 to 3 minutes, stirring once in between. For the tempering, heat the ghee in a small pan, add the bay leaves and sauté for a second. Pour the tempering over the korma and mix gently. Serve hot with appam.

Creamy Indian veg korma is a dish that is available all over India, but it is very interesting to note how the seasonings and flavourings change from region to region. Here is the south Indian version of korma which has a dominant spice powder and masala paste which makes this sabzi class apart from others.

Tips for vegetable korma. 1. Dry roast the dry masala powder on a slow flame only, else the spices might burn and lend its burnt taste to the sabzi. 2. Cover and cook the veggies so they retain some of the volatile nutrients like vitamin C, which is a key nutrient to build immunity.

Is Vegetable Korma healthy?

Yes, this is healthy, but conditions apply.

Let's understand the ingredients.

What's good.

French Beans ( Fansi ) : French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.

Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

Benefits of Bayleaf (Tejpatta) : The properties of bayleaves make it useful for treating high blood sugar, migraine headaches, bacterial and fungal infections, and gastric ulcers.  Bay leaves and berries have been used for their astringent, carminative, diaphoretic, digestive, diuretic, emetic and stomachic properties.  Bayleaf contains eugenol, which has anti-inflammatory and antioxidant properties. Bay leaf is also antifungal and antibacterial. Traditionally, it has been used to treat rheumatism, amenorrhea, and colic pains.

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Is Vegetable Korma healthy  for diabetics, heart and weight loss?

Yes, this recipe is good for diabetics, heart and weight loss but drop or reduce the quanitiy of potatoes used. French Beans is rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells.

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

What is a healthy accompaniment to the Sabzi? Have healthy rotis or parathas.

We suggest a bajra roti, jowar roti, radish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar Roti

Jowar Roti

Is Vegetable Korma good for healthy individuals ?

Yes, this is healthy.  Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart

Vegetable Korma is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). Not all of the vitamin C is lost when vegetables are cooked. Some studies have shown that up to 50% of the vitamin C can be retained, depending on the cooking method and the vegetable. Cook vegetables quickly. The longer vegetables are cooked, the more vitamin C they will lose. 106% of RDA.
  2. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 35% of RDA.
  3. Calcium.  See Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. See our list of calcium rich Indian foods. Dairy products: Like milkcurds, cheese, paneer and buttermilk. Green leafy vegetables like spinach, fenugreek, broccoli. Nuts and ragi. Required from kids to adults. 32% of RDA.
  4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
  5. 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. 17% of RDA.

How to burn 124 calories that come from Vegetable Korma?

Walking (6 kmph) = 37 mins
Running (11 kmph) = 12 mins
Cycling (30 kmph) = 17 mins
Swimming (2 kmph) = 21 mins

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

Value per serving% Daily Values
Energy207 cal10%
Protein6.8 g12%
Carbohydrates11.3 g4%
Fiber4.3 g17%
Fat15 g23%
Cholesterol0 mg0%
Vitamin A668.7 mcg14%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C42.3 mg106%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)30.9 mcg15%
Calcium190.3 mg32%
Iron1.2 mg6%
Magnesium26.5 mg8%
Phosphorus211.3 mg35%
Sodium20.8 mg1%
Potassium177.8 mg4%
Zinc0.4 mg4%
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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Vegetable Korma ( How To Make Veg Korma)
 on 04 Jun 23 05:39 PM

I can''t believe you are demonising potatoes? They are very nutritious and I eat 4 to 5 a day and my weight is perfect and I have a lovely flat tummy. Think you need to perhaps get your facts straight as you are influencing people on this website. No one need be afraid of eating potatoes and plenty of them.
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Tarla Dalal    Dear Nicola...For those who are healthy potatoes are good in moderation. That is our view point. See that we say the recipe is okay for healthy individuals and not for diabetics. Thanks for your thoughts.
05 Jun 23 12:05 PM