How many calories does one serving of Hariyali Dum Aloo have?

One serving  ( 200 grams ) of Hariyali Dum Aloo gives 206 calories. Out of which carbohydrates comprise 102 calories, proteins account for 14 calories and remaining calories come from fat which is 90 calories. One serving of Hariyali Dum Aloo provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

206 calories for 1 serving of Hariyali Dum Aloo,  Carbohydrates 25.7g, Protein 3.5g, Fat 9.9g. 

See hariyali dum aloo recipe | potatoes in spinach coriander gravy | green masala dum aloo | with 29 amazing images.

hariyali dum aloo recipe is a creamy and delicious recipe that is cooked in a spinach coriander gravy. Learn how to make hariyali dum aloo recipe | potatoes in spinach coriander gravy | green masala dum aloo |

hariyali dum aloo recipe is a fine Punjabi recipe is enjoyed all over India and abroad just because of its simplicity in making. Spice-coated potatoes in dum aloo curry are cooked in a flavourful paste of spinach and corinader, cream and a flavourful spices.

This potatoes in spinach coriander gravy is not oily and spicy but rich in taste and aroma. A classic green masala dum aloo dunked in a spinach based gravy makes for a delicious and healthy meal.

Is Hariyali Dum Aloo healthy?

Yes, this is okay for healthy individuals but not for others. 

Let's understand the Ingredients.

What's good.

1. Spinach, baby spinach (Palak) : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone.  Raw spinach has 25% having soluble fiber and 75% insoluble fibre. Spinach is good for the heart, diabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of protein, calcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

What's the problem ?

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

Can diabetics, heart patients and over weight individuals have Hariyali Dum Aloo?

No. Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity.

Can healthy individuals have Hariyali Dum Aloo?

Yes, but restricted amounts.

What is a healthier sabzi option ?

Here are some very healthy sabzis like paneer labadar , dahi bhindi ki sabzi recipe, chana palak, mushroom mutter masala, mooli ki sabzi recipe and bhindi masala recipe. 

chana palak recipe | chana palak masala | healthy heart palak chole sabzi |

How to burn 206 calories that come from one Hariyali Dum Aloo?

Walking (6 kmph) = 1 hour 2 min 
Running (11 kmph) = 21 mins
Cycling (30 kmph) = 27 mins
Swimming (2 kmph) = 35 mins

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