Nutritional Facts of Dal Fry ( Microwave Recipe )

This calorie page has been viewed 266 times Last Updated : Apr 25,2019



COOKING METHOD
Microwave
EQUIPMENT
Microwave
Dal Fry ( Microwave Recipe )

How many calories does one serving of Dal Fry have?

One serving of Dal Fry gives 145 calories. Out of which carbohydrates comprise 69 calories, proteins account for 24 calories and remaining calories come from fat which is 51 calories.  One serving of Dal Fry provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Dal Fry recipe. Dal fry is literally every where! you will find it on every restaurant menu, in most buffets, in wedding spreads, parties and in day-to-day meals. That is how versatile and common this north indian recipe is. Devoid of too many spices, this dal tastes very natural though not bland or raw. In short, it tastes just perfect. However, most people are so engrossed in the final product that they do not even realise that it is comprised of an uncommon combination of dals – chana dal and masoor dal. Dal fry is a good fit for microwave cooking, as it can be made much faster and easier.

Is Dal Fry healthy?

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

Let's understand the Ingredients.

What's good.

1. Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal

2. Masoor Dal  (split red lentils), Whole Massor : 1 cup off cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal

3. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

4. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

Can diabetics, heart patients and over weight individuals have Dal Fry ?

Yes, this recipe is good for diabetics, heart and weight loss BUT cut the usage of butter by half. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Masoor dal is is good for diabetics and a healthy heart.

Can healthy individuals have Dal Fry ?

Yes. We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination to dal fry. Avoid having it with rice. 

Jowar Roti

Jowar Roti

How to burn 145 calories that come from Dal Fry?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 25 mins

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

Value per per serving% Daily Values
Energy145 cal7%
Protein6.1 g11%
Carbohydrates17.3 g6%
Fiber3.6 g14%
Fat5.7 g9%
Cholesterol15 mg4%
VITAMINS
Vitamin A287.6 mcg6%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.8 mg7%
Vitamin C6.2 mg16%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)28.3 mcg14%
MINERALS
Calcium29.7 mg5%
Iron1.8 mg9%
Magnesium31 mg9%
Phosphorus90.9 mg15%
Sodium61.9 mg3%
Potassium205.5 mg4%
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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