Nutritional Facts of Bajra, Carrot and Onion Uttapa

This calorie page has been viewed 3574 times Last Updated : Jun 20,2020



Bajra, Carrot and Onion Uttapa

How many calories does one Bajra, Carrot and Onion Uttapam have?

One Bajra, Carrot and Onion Uttapam gives 73 calories. Out of which carbohydrates comprise 50 calories, proteins account for 8 calories and remaining calories come from fat which is 15 calories.  One Bajra, Carrot and Onion Uttapam provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Bajra, Carrot and Onion Uttapam recipe. With humble origins as a simple, homely breakfast in South India, the uttappa has now become famous all over the world, because it lends itself to so much innovation. Here is yet another variant, made with whole bajra and its flour. Vegetables like carrots and onions lend a nice crunch to this sumptuous dish, while coriander, lemon juice, etc., team up to perk up the flavour and aroma. Serve the Bajra, Carrot and Onion Uttapa fresh off the tava with healthy green chutney.

Is Bajra, Carrot and Onion Uttapam healthy?

Yes, Bajra, Carrot and Onion Uttapa is healthy. Made from bajra, carrot, onions, corainder and Indian spices. 

Let's understand the Ingredients.

What's good.

1. Bajra flour : Bajra flour 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 a healthy heart. See here for the detailed benefits of bajra flour

2. Onions : Yes, its a great Anti Oxidant. The phytochemical present in onions along with their Vitamin C help boost your immunity. The chromium in onions help regulate your blood pressure. The sulphur in the onion which brings you tears is actually good for your eyes. Raw onions keep your heart healthy and see here for total benefits of onions.

3. Carrots : 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. Read the 11 super benefiits of carrots and why to include in your daily diet.

4. Coriander (kothmir, dhania) : 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 RBC in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have  Bajra, Carrot and Onion Uttapa?

Yes, they can. Bajra is rich in magnesium which is good for diabetics and healthy heart. The fibre helps in weight loss. 

Can healthy individuals have  Bajra, Carrot and Onion Uttapa?

Yes, this is a super healthy snack of  uttapa to eat. 

What is a healthy accompaniment to the Uttapa? 

Serve the uttapa with healthy green chutney recipe

Green Chutney
Green Chutney

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. 

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. 

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.

8.  Sleep early and get up early. Get your body into rhythm and it will function best. Sleep helps your body to recover.

How to burn 73 calories that come from Bajra, Carrot and Onion Uttapa?

Walking (6 kmph) = 22 mins

Running (11 kmph) = 7 mins

Cycling (30 kmph) = 10 mins       

Swimming (2 kmph) = 13 mins

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

Value per per uttapa% Daily Values
Energy73 cal4%
Protein2 g4%
Carbohydrates12.5 g4%
Fiber2.1 g8%
Fat1.7 g3%
Cholesterol0 mg0%
VITAMINS
Vitamin A153 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C3.4 mg8%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)9.1 mcg5%
MINERALS
Calcium17.6 mg3%
Iron1.4 mg7%
Magnesium24.7 mg7%
Phosphorus74.9 mg12%
Sodium4 mg0%
Potassium75.9 mg2%
Zinc0.5 mg5%
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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