Nutritional Facts of Boriya Diya Palang Saag

This calorie page has been viewed 939 times Last Updated : Dec 25,2019



Boriya Diya Palang Saag
 

How many calories does one serving of Boriya Diya Palang Saag have?

One serving of Boriya Diya Palang Saag gives 103 calories. Out of which carbohydrates comprise 53 calories, proteins account for 22 calories and remaining calories come from fat which is 27 calories. One serving of Boriya Diya Palang Saag provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Boriya Diya Palang Saag recipe. The vibrant taste and unique mouth-feel of this dish make it a great hit, not just with Bengalis but anybody who tastes it.

Boriya Diya Palang Saag literally means a gravy (saag) of spinach (palang) with dumplings (boriya) and that’s exactly what it is.

The preparation is also quite unique. A dough-like mixture of moong dal, ginger and other ingredients is gently dropped in small pieces into a gravy of brinjals and tomatoes spiced with nigella seeds and green chillies.

The dumplings cook in the gravy itself, imbibing all its exciting flavours. Since the dumplings are not deep-fried, this dish is quite healthy.

The spinach and moong dal make it an iron -rich treat, and the vitamin C from lemon juice ensures that the iron is absorbed really well.

Serve this healthy subzi hot and fresh with rice or rotis .

Is Boriya Diya Palang Saag healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. 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 is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber.  Spinach is good for the heartdiabetics and eyes. Read this on the 17 benefits of spinach and why you should eat it. 

2. Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. 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.

3.Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiberpotassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal

 

Can diabetics, heart patients and over weight individuals have Boriya Diya Palang Saag?

Yes, this recipe is good for diabetics, heart and weight loss.  Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone. 

The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.

What is a healthy accompaniment to the Sabzi? Have healthy rotis.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Jowar RotiJowar Roti

Can healthy individuals have Boriya Diya Palang Saag?

Yes.

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.

Boriya Diya Palang Saag is high in

1. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

2. Vitamin C :  Vitamin C is a great defence against coughs and colds.

3. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 103 calories that come from Boriya Diya Palang Saag?

Walking (6 kmph) = 31 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 14 mins          

Swimming (2 kmph) = 18 mins

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

Value per per serving% Daily Values
Energy103 cal5%
Protein5.6 g10%
Carbohydrates13.3 g4%
Fiber3.4 g14%
Fat3 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A1940.7 mcg40%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C12.4 mg31%
Vitamin E
Folic Acid (Vitamin B9)73.8 mcg37%
MINERALS
Calcium43.7 mg7%
Iron1.7 mg8%
Magnesium0 mg0%
Phosphorus0 mg0%
Sodium25.7 mg1%
Potassium326.8 mg7%
Zinc0.7 mg7%
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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