Nutritional Facts of Moong Dal Kachori

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Moong Dal Kachori
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How many calories does one Moong Dal Kachori have?

One  Moong Dal Kachori gives 195 calories. Out of which carbohydrates comprise 75 calories, proteins account for 16 calories and remaining calories come from fat which is 104 calories.  One  Moong Dal Kachori provides about 10 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Moong Dal Kachori recipemoong dal kachori | Rajasthani moong dal kachori | khasta kachori | street-style moong dal kachori |

moong dal kachori is a lip-smacking dish, straight from the land of flavours Rajasthan and also called Rajasthani moong dal kachori or khasta kachori. Rajasthani's relish moong dal kachori either for breakfast or quick evening snack, also can be made into chaat and served as a side dish with any meal.

A perfect kachori is one that is puffed up and flaky outside but hollow inside as the filling sticks to the crust. Here is how to make such an ideal Rajasthani moong dal kachori right in your own kitchen. The recipe might look complicated and tough but trust me, it is not. Once you master and understand it, you can make in really very quickly.

moong dal kachori makes an absolutely delicious snack, which is very popular in North India and is also one of the most loved street food. With a flavourful moong dal mixture as filling, this kachori is deep-fried patiently on a slow flame to achieve that deliciously crisp crust and hollow, well-cooked interior.



The trick to get the right texture of the moong dal kachori is slow-frying. You need to be patient when frying these kachoris to derive the perfect texture, flaky yet soft. Moyan "melted ghee" that is added while kneading the dough is also important as it helps in getting the thickness and also makes it flaky.

The moong dal kachori can be kept fresh and stored in an air-tight containers for 2 to 3 days. Just before serving, warm up the kachoris in an oven for about 7 to 10 minutes, fill them with curds and chutneys and serve!

Serve moong dal kachori along with Green Chutney and sweet tamarind chutney.

Is Moong Dal Kachori healthy?

No, this is not healthy. Let's see why. Main Ingredient used are plain flour (maida), Moong Dal, ghee in the dough and oil for deep frying.

Let's understand the Ingredients.

What's good.

1. 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

2. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

3. 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 white blood cells (WBC) in the bone marrow. See 10 detailed benefits of besan and why it's good for you. 

What's the problem with moong dal kachori?

1. Plain flour (maida) : This recipe uses plain flour or maida which is refined carb not suitable for healthy lifestyle. Maida consumption in any food should be totally avoided or just a little bit of usage as any consumption of this will cause a larger spike in blood levels which is not good for diabeticsheart patientsThe 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.  Read is maida good for you to understand fully.

2. Deep fried foods : This moong dal kachori is deep fried. Any food that is deep fried is not suitable for healthy living. You're fat levels increase as deep frying increases oil absorption. Also when you use the same oil again for deep frying then smoking point decreases which leads to the development of blue smoke which is not good for health. It also increases inflammation in the body and shuts down the fat burning process.

Is Moong Dal Kachori safe for diabetics, heart and overweight individuals?

No, this recipe is not good for diabetics, heart and weight loss. This recipe is deep fried. Any food that is deep fried is not suitable for healthy living. Your fat levels increase as deep frying increases oil absorption. Processed food, Deep Fried Foods also increases inflammation in the body and shuts down the fat burning process.

Most diseases from heart, to cardio vascular, diabetes, parkinsons, alzheimer, cancer and obesity result when the cells get inflamed and don't then function correctly. Inflammation in the arteries can cause heart attacks. So your diet should contain foods that fight inflammation in the body. That's how your body gets healthier by eating the right stuff.

Are there any healthy chaat recipes you suggest? 

Yes, we suggest the following healthy chaat options like Oats ChaatMoong Dal ki ChaatGajar aur Moong Dal ki Chaat and Paneer aur Hare Chane ki Chaat. All these chaat recipes have no fried foods and made from dals, oats and chana which are healthy. 

Moong Dal Ki Chaat (100 Calorie Snacks)

Moong Dal Ki Chaat (100 Calorie Snacks)

Can healthy individuals have Moong Dal Kachori?

No, again this kachori does not slot in with healthy living. Just because its 195 calories does not mean you can eat it. It's very poor quality calories laden with bad fat. 

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.

How to burn 195 calories that come from one Moong Dal Kachori?

Walking (6 kmph)     =         59  mins
Running (11 kmph)     =          20  mins
Cycling (30 kmph)     =         26  mins
Swimming (2 kmph)     =         33  mins

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

Value per per kachori% Daily Values
Energy195 cal10%
Protein4.1 g7%
Carbohydrates18.8 g6%
Fiber0.9 g4%
Fat11.5 g17%
Cholesterol0 mg0%
VITAMINS
Vitamin A110.6 mcg2%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C0.1 mg0%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)12.4 mcg6%
MINERALS
Calcium10.3 mg2%
Iron0.9 mg4%
Magnesium20.8 mg6%
Phosphorus55.8 mg9%
Sodium5.2 mg0%
Potassium113.7 mg2%
Zinc0.3 mg3%
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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