Nutritional Facts of Usal ( Healthy Subzi)

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Usal ( Healthy Subzi)

How many calories does one serving of Usal have?

One serving of Usal gives 98 calories. Out of which carbohydrates comprise 42 calories, proteins account for 13 calories and remaining calories come from fat which is 43 calories.  One serving of Usal provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Usal recipeA traditional Maharashtrian preparation made healthier using an assortment of sprouted pulses. Sprouting not only increases the protein content but also makes the dish easier to digest and richer in calcium.While some methods of preparation use kokum, we have used tomatoes for tang so that it can be made easily by everybody, even in regions where kokum is not available.

Is Usal healthy?

Yes, this is healthy. 

Let's understand the Ingredients.

What's good.

1. Sprouts ( mixed sprouts) Sprouts contain enzymes that aid digestion and are alkaline in nature. Sprouting increases the availability of proteins. For example, on sprouting, the protein content of moong increases by 30%.  On sprouting, the seed becomes a veritable nutrient factory with a greater concentration of Vitamin AVitamin CVitamin EVitamin K and B-complex. Sprouts are a good source of fibre , good for diabetic and heart friendly. See detailed health benefits of sprouts

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 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

3. 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.   

4. Coriander (kothmir, dhania) : The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and over weight individuals have Usal  ?

Yes. Sprouts are a good source of fibre , good for diabetic and heart friendly. The quercetin in onions which promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. Usal is good for diabetics, heart patients and weight loss. 

Can healthy individuals have Usal ?

Yes, sprouts are always healthy. 

 Usal  is high in

1. 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 98 calories that come from Usal?

Walking (6 kmph) = 29 mins

Running (11 kmph) = 10 mins

Cycling (30 kmph) = 13 mins       

Swimming (2 kmph) = 17 mins

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

Click here to view Usal ( Healthy Subzi) recipe
Value per per serving% Daily Values
Energy98 cal5%
Protein3.2 g6%
Carbohydrates10.4 g3%
Fiber2.8 g11%
Fat4.8 g7%
Cholesterol0 mg0%
VITAMINS
Vitamin A180.8 mcg4%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.5 mg4%
Vitamin C12.7 mg32%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)20.4 mcg10%
MINERALS
Calcium52.7 mg9%
Iron1.2 mg6%
Magnesium27.5 mg8%
Phosphorus53.5 mg9%
Sodium8 mg0%
Potassium155.4 mg3%
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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