Nutritional Facts of Mini Green Theplas ( Fibre Rich Recipe )

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Mini Green Theplas ( Fibre Rich Recipe )

How many calories does one Mini Green Theplas have?

One Mini Green Theplas gives 84 calories. Out of which carbohydrates comprise 45 calories, proteins account for 12 calories and remaining calories come from fat which is 29 calories.  One Mini Green Theplas provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Mini Green Theplas recipeMini green thepla recipe | healthy thepla | mini palak thepla | high fibre breakfast | with step by step images.

Mini green thepla is a nourishing breakfast and snack option for all the health conscious. Learn how to make mini palak thepla. 

Fortified with jowar flour, ragi flour and oats flour, these healthy thepla are fibre-rich and extremely enjoyable. A completely nourishing breakfast that will keep you active through the day – these mini green theplas are a great alternative if you want a change from the regular porridge and upma.

healthy thepla are enough to satiate you in the morning and keep you full for a long time.

To make mini green thepla, make the topping first. For that, heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 2 minutes, or till the onions turn translucent. Add the capsicum and sauté on a medium flame for another 2 to 3 minutes. Add the paneer, coriander and salt, mix well and cook for another 1 to 2 minutes and cool completely. Then combine all the ingredients in a bowl and knead into a soft dough using enough water. Roll 10 thick circles, using a little jowar flour for rolling. Heat a non-stick tava (griddle) and cook them, using a little oil, till it turns golden brown in colour from both the sides. Spread a portion of the topping evenly over each mini thepla and serve immediately.

The colourful capsicum in mini palak thepla add a touch of antioxidant and vitamin C which help to build our immune system and help us fight diseases like common cold and cough while preventing the onset of chronic diseases like heart disease and cancer. 

The multi flours, alon with spinach and capsicum provide enough fiber to keep your digestive tract healthy. It prevents constipation. Moreover, this high fibre breakfast is also a good source of calcium and protein due to the addition of paneer and ragi flour.

Tips for mini green thepla. 

1. Spinach can be replaced with fenugreek leaves (methi).

2. Cook the theplas on a slow to medium flame as they are rolled thickly and need time to cook from inside.

3. If you think you are time pressed in the morning, make the dough and refrigerate the previous night. Next morning, keep it at room temperature for 15 minutes while you make the stuffing.

Is Mini Green Theplas healthy?

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

Let's understand the Ingredients.

What's good.

Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

Ragi flour ( Nachni flour) Ragi flour is high in protein and great source for vegetarians. In addition its gluten freehigh in fiber which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

Paneer : Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you?

Ragi flour ( Nachni flour) Ragi flour is high in protein and great source for vegetarians. In addition its gluten freehigh in fiber which in turn is good for diabetics and a healthy heart.  Ragi flour creates a much lower surge in sugar levels compared to wheat. Ragi is rich in Magnesium which improves insulin response by lowering insulin resistance. A must read for the 11 benefits of ragi to include in your daily diet.  

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.

Capsicum (Bell Peppers) : Rich in vitamin Ccapsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Can diabetics, heart patients and over weight individuals have Mini Green Theplas?

Yes, this recipe is good for diabetics, heart and weight loss. Oats is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Ragi flour is gluten freehigh in fiber which in turn is good for diabetics and a healthy heart

Healthy Chutney to have with Mini Green Theplas

Have this with nutritious green chutney recipe which has ZERO sugar used in it made with mint leaves, onions and coriander, lehsun ka chutneygreen garlic chutney or green chutney recipe.  Coconut based options are healthy coconut chutney made from coconut and coriander and coconut coriander green chutney for idlis dosa uttapam vada.

Lehsun ki Chutney, Lasun Ki Chutney, Garlic Chutney for Chaat

Lehsun ki Chutney, Lasun Ki Chutney, Garlic Chutney for Chaat

Can healthy individuals have Mini Green Theplas ?

Yes, this is healthy. 

Mini Green Theplas is high in Mini Green Theplas

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

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

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 84 calories that come from Mini Green Theplas?

Walking (6 kmph)                        =   25 mins

Running (11 kmph)                     =   8 mins

Cycling (30 kmph)                     =   11 mins       

Swimming (2 kmph)                  =   14 mins

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

Value per per mini thepla% Daily Values
Energy84 cal4%
Protein3 g5%
Carbohydrates11.3 g4%
Fiber2.2 g9%
Fat3.2 g5%
Cholesterol0 mg0%
VITAMINS
Vitamin A488 mcg10%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C15.4 mg38%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)21.9 mcg11%
MINERALS
Calcium45.9 mg8%
Iron1 mg5%
Magnesium39.7 mg11%
Phosphorus64.9 mg11%
Sodium7.6 mg0%
Potassium132.7 mg3%
Zinc0.6 mg6%
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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