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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How many calories does one serving of Vegetable Korma have?

One serving of Vegetable Korma gives 124 calories. Out of which carbohydrates comprise 59 calories, proteins account for 12 calories and remaining calories come from fat which is 54 calories. One serving of Vegetable Korma provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

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.

Puris

Puris

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 to some as there is potatoes used.

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.

What's the problem.

Potatoes (Aloo) : Potatoes being high in simple carbohydrates will lead to weight gain and are not good for people with diabetes, heart problem and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

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 high in

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

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

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

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

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 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
Energy124 cal6%
Protein2.9 g5%
Carbohydrates14.7 g5%
Fiber4.6 g18%
Fat6 g9%
Cholesterol0 mg0%
VITAMINS
Vitamin A713.5 mcg15%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.9 mg7%
Vitamin C23.3 mg58%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)25.9 mcg13%
MINERALS
Calcium53.8 mg9%
Iron1.1 mg5%
Magnesium34.4 mg10%
Phosphorus171.6 mg29%
Sodium17.8 mg1%
Potassium194 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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