Nutritional Facts of Gavarfali ki Sukhi Subzi

This calorie page has been viewed 1015 times Last Updated : Dec 10,2019



EQUIPMENT
Non-stick Pan
Gavarfali ki Sukhi Subzi

How many calories does one serving of Gavarfali ki Sukhi Subzi have?

One serving of Gavarfali ki Sukhi Subzi gives 52 calories. Out of which carbohydrates comprise 40 calories, proteins account for 10 calories and remaining calories come from fat which is 32 calories.  One serving of Gavarfali ki Sukhi Subzi provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Gavarfali ki Sukhi Subzi Recipegavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control.

Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe.

To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds.

When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless.

This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box.

Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi.

Is Gavarfali ki Sukhi Subzi healthy?

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

Let's understand the Ingredients.

What's good.

1. Guar, Gavar, Cluster Beans : Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabeticsGavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fibre also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. See detailed benefits of gaur gavar

2. 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 in Onions 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

Can diabetics, heart patients and over weight individuals have Gavarfali ki Sukhi Subzi?

Yes, this recipe is good for diabetics, heart and weight loss. Fiber from gavarfali helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease.

Can healthy individuals have Gavarfali ki Sukhi Subzi?

Yes. Gavarfali ki Sukhi Subzi – A Fiber Brimming Sabzi.

1.      Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. 

2.      Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. 

3.      Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi

4.      Diabetics too benefit from high fiber from cluster beans. It maintains blood sugar levels and prevents that quick surge which isn’t considered very healthy. This is a perfect Indian diabetic sabzi

5.      It keeps you full for hours and thus is a wise pick for weight watchers. Good low calorie sabzi to be added to your list of healthy recipe. 

6.      Overall, switch to healthy sabzis like Gavarfali ki Sukhi Subzi and accompany it with whole-wheat phulkas. This is a way to live healthy and longer.

Gavarfali ki Sukhi Subzi 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.

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 52 calories that come from Gavarfali ki Sukhi Subzi?

Walking (6 kmph) = 16 mins

Running (11 kmph) = 5 mins

Cycling (30 kmph) = 7 mins           

Swimming (2 kmph) = 9 mins

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

Value per per serving% Daily Values
Energy52 cal3%
Protein2.5 g5%
Carbohydrates10 g3%
Fiber4.1 g16%
Fat3.6 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A168.7 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C36.7 mg92%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)102.1 mcg51%
MINERALS
Calcium101.3 mg17%
Iron0.9 mg4%
Magnesium36.4 mg10%
Phosphorus50.9 mg8%
Sodium0.9 mg0%
Potassium27.9 mg1%
Zinc0.4 mg4%
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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