Nutritional Facts of Soya Bhurji ( Soya Granules Recipes)

This calorie page has been viewed 7390 times Last Updated : Dec 11,2019



COOKING METHOD
Saute
EQUIPMENT
Non-stick Pan
Soya Bhurji ( Soya Granules Recipes)

How many calories does one serving of Soya Bhurji have?

One serving of Soya Bhurji gives 124 calories. Out of which carbohydrates comprise 29 calories, proteins account for 32 calories and remaining calories come from fat which is 63 calories.  One serving of Soya Bhurji provides about 6 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view. Soya Bhurji RecipeSoya bhurji is soy served in a different style than seen before. This soya matar bhurji makes use of soy granules. Learn the art of making soya bhurji from soya granules at home.

Making soya matar bhurji is very simple. The soy granules need to be soaked and drained well by squeezing out all the excess water. Then tempering adds its magical flavours. Simply onions, garlic paste, tomatoes are sautéed in oil and it is perked up with basic spice powders.

The garlic paste in soya bhurji is highly recommended as it adds flavour and enhances the taste of the otherwise bland soya granules. If you wish you can add finely chopped garlic as well and accompany it with some finely chopped ginger too.

This Soya Matar Bhurji is a protein-rich sabzi which is required for the growth and maintenance of all cells of the body and maintain muscle strength. Further fiber too is enhanced in this soya bhurji from soya granules due to the addition of green peas.

Is Soya Bhurji healthy?

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

Let's understand the Ingredients.

What's good.

1. 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

2. 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.   

3. Green Peas : Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see full benefits of green peas

4. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

 

Can healthy individuals have Soya Bhurji?

This Soya Matar Bhurji is a protein-rich sabzi which is required for the growth and maintenance of all cells of the body and maintain muscle strength. Further fiber too is enhanced in this soya bhurji from soya granules due to the addition of green peas.

Soya Bhurji is high in

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

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

3. 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.

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 124 calories that come from Soya Bhurji?

Walking (6 kmph) = 37 mins

Running (11 kmph) = 12 mins

Cycling (30 kmph) = 17 mins          

Swimming (2 kmph) = 21 mins

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

Value per per serving% Daily Values
Energy124 cal6%
Protein8.1 g15%
Carbohydrates7.3 g2%
Fiber5.1 g20%
Fat7 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A179.9 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.6 mg5%
Vitamin C10.1 mg25%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)23.8 mcg12%
MINERALS
Calcium57.4 mg10%
Iron2 mg10%
Magnesium36.3 mg10%
Phosphorus134.9 mg22%
Sodium4.2 mg0%
Potassium349.1 mg7%
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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