How many calories does one serving of Bengali Mixed Vegetable Dry Sabzi have?
One serving (125 grams) of Bengali Mixed Vegetable Dry Sabzi gives 85 calories. Out of which carbohydrates comprise 42 calories, proteins account for 18 calories and remaining calories come from fat which is 25 calories. One serving of Bengali Mixed Vegetable Dry Sabzi provides about 4.2 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.
Bengali Mixed Vegetable Dry Sabzi recipe makes 700 grams, serves 4 with 125 grams per serving.
85 calories for 1 serving of Bengali Mixed Vegetable Dry Sabzi, Panch Phodoner Chorchori, Cholesterol 0 mg, Carbohydrates 10.6g, Protein 4.4g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Bengali Mixed Vegetable Dry Sabzi, Panch Phoron Chorchorii
See Bengali mixed vegetable sabzi recipe | Panch Phoron Chorchori | healthy Bengali dry sabzi |
Bengali mixed vegetable sabzi is a popular dish in Bengal and is often served with rice or roti. Learn how to make Panch Phoron Chorchori.
A fascinating name coupled with a fabulous flavour makes this Bengali Mixed Vegetable Dry Sabzi a must-try recipe!
Chorchori is a famous Bengali vegetable preparation made with loads of oil and ghee. This healthy Bengali mixed vegetable sabzi limits the amount of oil and fats used, giving you the same awesome flavour using a combination of fibre-rich veggies.
The most awesome thing about Bengali mixed vegetable sabzi is that it is so easy to make! You just need to temper a lot of whole spices and seeds and cook the veggies along with it, to give the sabzi an irresistible flavour and strong aroma.
Main ingredients for Bengali mixed vegetable sabzi.
Cauliflower has a firm, slightly crunchy texture that adds interest to the dish. It also holds its shape well when cooked, so it doesn't become mushy. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly.
Red pumpkins are dense and hold their shape well during cooking, which gives the dish a pleasant bite. A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes.
Bengali mixed vegetable sabzi contains only 85 calories per serving, making it a healthy and delicious option for weight loss.
Also try other Bengali sabzis like Kumror Chhokka and Bati Chorchori .
Pro tips for Bengali mixed vegetable sabzi. 1. Add 1 cup chopped french beans. French beans have a slightly sweet and nutty flavor that pairs well with the other vegetables in the dish. 2. Green peas have a slightly sweet, nutty flavor that pairs well with the other vegetables in the dish. 3. Bengali Mixed Vegetable Dry Sabzi is rich in Vitamin C, fibre and Folic Acid.
Is Bengali Mixed Vegetable Dry Sabzi healthy?
Yes, this is healthy. But restrictions apply to some.
Let's understand the Ingredients.
What's good.
Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.
French Beans ( Fansi ) : French Beans are 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.
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 broccoli, kale, radish, brussel sprouts, red cabbage maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower.
Red Pumpkin ( kaddu, bhopla) : A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy?
Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have 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 the full benefits of green peas.
Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Can diabetics, heart patients and over weight individuals have Bengali Mixed Vegetable Dry Sabzi?
Yes, this recipe is good for diabetics, heart and weight loss. Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia.
Can healthy individuals have Bengali Mixed Vegetable Dry Sabzi?
Yes. French Beans are 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
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Bengali Mixed Vegetable Dry Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest).
- 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. 60% of RDA.
- 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. 25% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 15% of RDA.