Nutritional Facts of Baby Corn Hara Masala | Baby Corn with Hara Masala Paste | Coriander Baby Corn Masala | Calories in Baby Corn Hara Masala | Baby Corn with Hara Masala Paste | Coriander Baby Corn Masala |
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How many calories does one serving of Baby Corn Hara Masala have?
One serving of Baby Corn Hara Masala gives 169 calories. Out of which carbohydrates comprise 96 calories, proteins account for 13 calories and remaining calories come from fat which is 70 calories. One serving of Baby Corn Hara Masala provides about 8.5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
169 Calories in Baby Corn Hara Masala, 24.4g Carbs, 3.4g protein, 7.7g fat
Baby Corn Hara Masala | Baby Corn with Hara Masala Paste | Coriander Baby Corn Masala |
Baby Corn Hara Masala is a vibrant and aromatic Indian-style baby corn dish that highlights the freshness of herbs and the mild sweetness of baby corn. This recipe uses a flavorful hara masala paste made from fresh coriander, onions, ginger, garlic, and green chillies — creating a bright green sauce that coats the baby corn beautifully. Quick, simple, and full of natural flavors, this dish can be served as a starter or a side dish with Indian meals. The combination of herbs, spice, and tang makes it a refreshing change from heavy gravies and masalas.
Is Baby Corn Hara Masala healthy
Baby Corn Hara Masala is a flavourful and vibrant Indian-style sabzi made with tender baby corn and a freshly ground hara masala of coriander, onion, garlic, ginger, and green chillies. While it is delicious and aromatic, it also carries several health benefits, especially due to its low-calorie ingredients and antioxidant-rich green paste. Baby corn itself is light, fibre-rich, and low in fat, making it suitable for many diet plans. The dish uses minimal water and quick cooking, which helps retain nutrients and natural crunch.
Is Baby Corn Hara Masala healthy for diabetes, heart and weight loss individuals.
From a health standpoint, Baby Corn Hara Masala is a good option for diabetics, heart patients, and those trying to lose weight, provided a few modifications are made. Baby corn has a low glycemic index and provides dietary fibre that helps regulate blood sugar levels. The coriander-based hara masala is rich in antioxidants, vitamins A and C, which support heart health and immunity. The use of garlic further enhances cardiac benefits due to its natural cholesterol-lowering properties.
However, the recipe uses 2 tbsp oil and some sugar, which can be limiting for diabetics and weight-watchers. With healthier tweaks, this sabzi can easily become a diabetic-friendly, heart-friendly, and weight-loss suitable dish. The naturally low-fat baby corn, when combined with a herb-rich masala, already makes the sabzi lighter compared to many creamy or gravy-based Indian dishes. Eliminating or reducing sugar makes it even more appropriate for better glycemic control.
The dish is generally healthy because the hara masala is packed with fresh herbs and onions that offer anti-inflammatory benefits. The presence of vitamin C and potassium from coriander helps support heart function, while the fibre in baby corn supports digestion and fullness, aiding in weight management. The quick sautéing method ensures that the nutrients are preserved, making this a nutrient-dense sabzi suitable for daily meals.
To make Baby Corn Hara Masala even healthier, consider the following modifications:
- ✔ Use 1 tsp oil instead of 2 tbsp.
- ✔ Skip sugar completely or replace it with a pinch of stevia or leave out sweetness entirely.
- ✔ Add more vegetables such as capsicum, spinach, or broccoli for added fibre and volume.
- ✔ Use steam-cooked baby corn instead of sautéing to reduce oil usage.
- ✔ Add 1–2 tbsp curd at the end (off the flame) for creaminess without extra calories.
- ✔ Use rock salt (sendha namak) or less salt for heart patients.
In summary, Baby Corn Hara Masala is a tasty, fibre-rich sabzi that can be made very healthy with small adjustments. It is suitable for diabetes, heart health, and weight loss when oil and sugar are controlled. The herbal masala adds antioxidants and flavour without relying on heavy fats or cream. Serve it hot as a starter or main-course accompaniment, and enjoy a nutritious, light, and aromatic dish that fits beautifully into a healthy Indian diet.
| Value serving | % Daily Values | |
| Energy | 169 kcal | 8% |
| Protein | 3.4 g | 6% |
| Carbohydrates | 24.4 g | 9% |
| Fiber | 2.54 g | 8% |
| Fat | 7.69 g | 13% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 738.4 mcg | 74% |
| Vitamin B1 (Thiamine) | 0.1 mg | 7% |
| Vitamin B2 (Riboflavin) | 0.1 mg | 4% |
| Vitamin B3 (Niacin) | 0.3 mg | 2% |
| Vitamin C | 20.4 mg | 25% |
| Vitamin E | 0.3 mg | 4% |
| Folic Acid (Vitamin B9) | 26.5 mcg | 9% |
| MINERALS | ||
| Calcium | 37.8 mg | 4% |
| Iron | 0.6 mg | 3% |
| Magnesium | 24.9 mg | 6% |
| Phosphorus | 66.4 mg | 7% |
| Sodium | 11.3 mg | 1% |
| Potassium | 201.3 mg | 6% |
| Zinc | 0.5 mg | 3% |
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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