Nutritional Facts of Zucchini Bajra Khichdi, Calories in Zucchini Bajra Khichdi

by Tarla Dalal
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How many calories does one serving of Zucchini Bajra Khichdi?

One  serving of Zucchini Bajra Khichdi gives 243 calories. Out of which carbohydrates comprise 131 calories, proteins account for 31 calories and remaining calories come from fat which is 72 calories.  One  serving of Zucchini Bajra Khichdi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Zucchini Bajra Khichdi recipeThis khichdi, which innovatively combines bajra, zucchini and colourful capsicum, looks and tastes good! Bajra is highly alkaline, which makes it very effective against acidity.

The Zucchini Bajra Khichdi also goes easy on the spices and oil, making it all the more friendly to a sensitive stomach. Best of all, the crunchy vegetables and green chilli paste added to the khichdi impart a balanced flavour and rich aroma to the khichdi, so it can be had all by itself or with a simple accompaniment of curd or kadhi.

Is Zucchini Bajra Khichdi healthy?

Let's understand the Ingredients of Zucchini Bajra Khichdi.

What's good in Zucchini Bajra Khichdi.

Zucchini : Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque.  Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipationIrritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini

Bajra Millet Bajra Millet is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet.  Bajra is a great option for those on a gluten free diet. Bajra is rich in Magnesium which improves insulin response by lowering insulin resistance which is good for Diabetics and healthy heart but to be had in restricted quantity and had with low fat curds or raita to minimise the carb impact. See here for the 18 benefits of bajra flour and why you should have it.

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

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

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 Zucchini Bajra Khichdi?

Yes, this recipe healthy and  good for diabetics, heart and weight loss.

Can healthy individuals have Zucchini Bajra Khichdi?

Yes, this recipe healthy.

Zucchini Bajra Khichdi is high in

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

2. 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.

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

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

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

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

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 243 calories that come from one serving of Zucchini Bajra Khichdi?

Walking (6 kmph) = 1 hr 13 mins

Running (11 kmph) = 24 mins

Cycling (30 kmph) = 32 mins       

Swimming (2 kmph) = 42 mins

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

Value per serving% Daily Values
Energy243 cal12%
Protein7.8 g14%
Carbohydrates32.7 g11%
Fiber5.9 g24%
Fat8 g12%
Cholesterol8 mg2%
Vitamin A573.2 mcg12%
Vitamin B1 (Thiamine)0.4 mg40%
Vitamin B2 (Riboflavin)0.2 mg18%
Vitamin B3 (Niacin)1.1 mg9%
Vitamin C71.7 mg179%
Vitamin E0.3 mg2%
Folic Acid (Vitamin B9)32.3 mcg16%
Calcium135.3 mg23%
Iron3.7 mg18%
Magnesium74.3 mg21%
Phosphorus207.7 mg35%
Sodium18.6 mg1%
Potassium301.2 mg6%
Zinc1.4 mg14%
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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