How many calories does one serving of Rava and Vegetable Dhokla have?

One  serving of Rava and Vegetable Dhokla gives 286 calories. Out of which carbohydrates comprise 167 calories, proteins account for 29 calories and remaining calories come from fat which is 89 calories.  One  serving of Rava and Vegetable Dhokla provides about 14 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Rava and Vegetable Dhokla Calories. Rava vegetable dhokla are delicious, healthy and easy to make too. You just need to plan 30 minutes ahead to ferment the quick-fix batter, and you are ready to go. The vegetable dhokla is made of rava, mixed vegetables, curd, fruit salt, ginger green chilli paste and spices.

With colourful veggies and a spongy soft finish, children will love these Rava vegetable dhokla's and so will the others in your family! vegetable dhokla can be prepared easily in the morning and packed comfortably in a snack box.

Notes and tips on Rava vegetable dhokla recipe.

1. Add the curd. Alternatively, you can add buttermilk. Use slightly sour curd for flavor similar to the Gujarati khatta dhokla.

2. Cover and keep aside to soak for atleast 30 minutes. The Rava Vegetable Dhoklas is an instant recipe as it does not require time for fermenting.

3. Just before steaming the Rava Vegetable Dhoklas, add the fruit salt. We have used a neutral flavored fruit salt here.

4. Add 2 tsp of water over the batter. This helps in the activation of fruit salt.

5. When the bubbles form, mix gently. You do not want the air bubbles to escape.

6. Don’t keep the dhokla batter idle for a long time after adding fruit salt or else you will get hard dhoklas.

Is Rava Vegetable Dhokla healthy?

No, this is not healthy. Rava vegetable dhokla are not good for weight loss, diabetics and weight watchers.

Lets understand the ingredients of Rava Vegetable Dhokla

What's good in this Rava Vegetable Dhokla recipes!

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.

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. 

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. 

Curd + Low fat 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 source 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. Read the benefits of curds to include in your daily diet. 

Sesame Seeds (Til) : These tiny white seeds are indeed a good source of protein. Half of daily requirement of calcium is fulfilled by consuming ½ cup of sesame seeds. Sesame seeds are a storehouse of iron, folic acid and help to prevent iron deficiency  anaemia and boost your energy. The lignans, a type of polyphenol, present in seed does wonders to naturally reduce cholesterol levels. See detailed benefits of sesame seeds.  

What's problem in this Rava Vegetable Dhokla recipes!

Rava (semolina, sooji) :  What's good? Semolina is a fairly good source of Magnesium and phosphorus which is necessary to keep our nervous system healthy and working. But once again, it’s minus the fibre which is also one of the important nutrient to maintain healthy heart. So don’t opt for just the plain rava upma… instead toss in some sprouts or veggies and limit the amount of salt used and then add it occasionally to your meals. What's the issue? Fibre is one key nutrient for weight loss and semolina is devoid of it. Semolina is not suitable for diabetics. For details read is sooji healthy?

Vegetable Oils : To some vegetable oil is only soyabean oil, while some promote it as a mix of oils like soyabean, canola, sunflower, corn and other omega-6 rich oils. These are often cheaper options than many oils, but they are highly processed oils. They are undoubtedly not to be reached out for, whether you are looking for salad dressings, sautéing or cooking.  The 5 best oils used in cooking are olive oil (low temperature short time cooking), avocado oil, canola oil, coconut oil and peanut oil. You must read the super article to find the facts of  which oil is the healthiest avoid vegetable oil. 

What is the healthy option for Rava vegetable dhokla?

You can have Baked Samosa with mixed sprouts, Matarsutir Kachori,  Oats Moong Dal Tikki, Baked methi muthia recipe,  Zunka recipe, moong dal dhokla recipe,  bajra carrot onion uttapam recipe , baked palak jowar murukku, mini jowar pancakes, oats upma, baked sev , baked whole wheat puris, paneer pudina tikki or buckwheat pancake as one healthy recipe option. 

Mag Ni Dal Na Dhokla

Healthy Chutney to have with Dhokla.

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutney, green garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Green Chutney for Dhokla, Sandwiches, Indian Snacks

Can diabetics, heart patients and over weight individuals have  Rava vegetable dhokla?

No, this recipe is not healthy for diabetics, heart and weight loss.

Can healthy individuals have  Rava vegetable dhokla?

No, this recipe is not healthy recipe.

8 Pointers to get healthy on a Indian diet

1. Eat healthy and say yes to good home cooked food. Prefer whole grains like oatmeal, quinoa, buckwheat, barley and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet. 

2. Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Check out some Healthy Indian Snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good. 

Skip having Indian junk foods like pav bhaji, bata vada, pakoras, gulab jamun as they cause your body to have insulance resistance. The resultant is your body will store more carbohydrates as fats, causing storage of fat in the stomach causing a paunch and slowing down of our fat burning process. So its a bad cyle which causes you more more hunger and fatigue every time you eat junk food. 

3. Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals. Check out a few Healthy Indian Soups and Healthy Indian Salads  recipes using this food group.           

4. Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night. Sugar  is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Salt and blood pressure. Apart from stress and obesity, one of the main reasons for high blood pressure is excessive sodium and salt intake. Most people find it difficult to limit the amount of salt in their cooking, thinking it will affect the taste of their favourite dishes. 

This is not true. Bajra and jowar are rich in potassium and critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So include the basic bajra roti and jowar roti in your daily diet to have with Lower Blood Pressure Subzis Recipes. 

5. Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds. Stress. The easiest way to kill your immune system is chronic stress. 

6.  Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week. Also Read : All Benefits about Sprouts. 

7.  Exercise 45 minutes every day. No excuse. You can walk fast, run, do weights, play your favourite sport or go to the gym. No activity reduces muscle tissue which will lead to muscke loss and all kinds of problems with that. Workout builds immunity and keeps virus or bugs away. 

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover and makes you look much younger. Also getting good sleep prevent muscle loss, builds immunity and keeps virus or bugs away.

How to burn 286 calories that come from one serving of Rava Vegetable Dhokla?

Walking (6 kmph) = 1 hour 26 mins 

Running (11 kmph) = 29 mins 

Cycling (30 kmph) = 38 mins 

Swimming (2 kmph) = 49 mins 

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