Nutritional Facts of Khandvi, Gujarati Snack Recipe

This calorie page has been viewed 2864 times Last Updated : Oct 25,2019



CUISINE
Gujarati Farsans
CUISINE
Jain Naashta
COURSE
Quick Evening Snacks
Khandvi, Gujarati Snack Recipe

Is Khandvi good for weight loss?

Khandvi is a famous Gujarati snack which is now liked all over India. Khandvi is made of besan, curds and Indian spices garnished with coconut and coriander.  It is easy to digest and is cooked using very less oil, which again amps up the health quotient. khandvi recipe is an easy recipe, which can be prepared in just a few minutes at home. Nobody can hide their love for this delicious savoury khandvi made of gram flour and curds with just melts in mouth tempered with mustard seeds. The ingredients used in the recipe are found in every Indian household. 

To make khandvi, start with greasing a thali and keep aside. Further, make curd water mixture or you can even use buttermilk if you wish to. Start with taking besan in a kadhai, make sure the besan is fresh or the khandvi will break while rolling, add the curd water mixture followed with asafoetida and lemon juice. Do not add lemon juice if your curd is sour. Add turmeric and ginger-green chilli paste that will give a unique and amazing flavor to khandvi. Mix well using a whisk, make sure no lumps are left or it will make the spreading and rolling the batter hard. Switch the flame on and cook until the mixture thickens, make sure no lumps are formed. Once the batter is cooked, take spoonful of batter and put it on the greased plate and spread it evenly on the thali. Wait for few seconds and roll it up tightly. Cut and place rolled strips of khandvi in a serving plate and to temper it, take oil in a small pan, add mustard seeds, sesame seeds and asafoetida and pour the tempering over khandvi. Lastly garnish khandvi with grated coconut and fresh coriander, serve immediately!

If somebody asks you to make besan khandvi, they are probably testing your cooking skills! This delectable Gujarati snack, made of a besan and curd batter, is one of the tastiest foods you can sink your teeth into. None can deny that it is a difficult item to prepare! Be patient, and remember to cook the paste slowly and completely till thick. Also, take care to roll the khandvi lightly; and temper well.

Let's understand what khandvi is made of?

Besan : Besan has more good fat than whole wheat flour and also higher protein content. Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and WBC’s in the bone marrow. See detailed benefits of besan and why it's good for you. 

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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Coconut : The fresh coconut has saturated fats but most of it is MCT (Medium Chain Triglycerides) which promote weight loss. The high fibre content 13.6 gm (45.3% of RDA) along with high lauric acid content of coconut improves cholesterol levels in the body. Improving the action of insulin secretion and lowering the raised blood sugar levels is yet another benefit of coconut for Diabetics. See here for 10 amazing benefits of coconut.  

So the khandvi is clearly healthy as besan, curds and coconut is good for you. In fact this recipe has good fat and can be had by all as there is fiber also present. So clearly you will not put on weight by eating Khandvi. Khandvi is not fattening and good for weight loss. 

Can i cut the calories of Khandvi ?

If you still want to cut calories then remove the coconut garnish and use low fat curds. 

Khandvi – A High Protein Gujarati Snack.   Made with besan and curd as the main ingredients, Khandvi is true treat for your health. A serving of Khandvi provides around 7.4 mg of protein making it a protein rich Indian recipe. One serving of besan khandvi,  protein rich snack can help you meet 13% of your day’s requirement of this major important nutrient. This key nutrient is not only the basis of bone health but it also combines with Vitamin A in body and helps in clear vision. Protein is also necessary for each and every cell of the body – right from immune cells to the cells of the skin, hair and nails. Protein also participates in the regulation of several metabolic activities and production of digestive enzymes as well as hormones like oestrogen, progesterone, testosterone etc. Savour it as healthy Indian snack with healthy green chutney.

How many calories does one serving of Khandvi have?

One  serving of Khandvi gives 248 calories. Out of which carbohydrates comprise 109 calories, proteins account for 43 calories and remaining calories come from fat which is 86 calories.  One  serving of Khandvi provides about 12 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Khandvi is good for

1. Healthy Lifestyle

2. Weight Loss

3. Diabetic Snacks

4. Healthy Heart Snacks

5. Pregnancy snacks

6. Kids snacks

Khandvi is high in

 

 

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

2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

3. Phosphorous Phosphorous works closely with calcium to build bones. 

4. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 

 

 

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 248 calories that come from one serving of Khandvi?

Walking (6 kmph) = 1 hr 14 mins

Running (11 kmph) = 25 mins

Cycling (30 kmph) = 33 mins       

Swimming (2 kmph) = 43 mins

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

Value per per serving% Daily Values
Energy186 cal9%
Protein7.4 g13%
Carbohydrates17.6 g6%
Fiber3.9 g16%
Fat8.4 g13%
Cholesterol8 mg2%
VITAMINS
Vitamin A146.4 mcg3%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C1.5 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)39.8 mcg20%
MINERALS
Calcium119.9 mg20%
Iron1.4 mg7%
Magnesium42.9 mg12%
Phosphorus148.1 mg25%
Sodium27.8 mg1%
Potassium228.4 mg5%
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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