Nutritional Facts of Vegetable Kalvan, Maharashtrian Healthy Sabzi

This calorie page has been viewed 359 times Last Updated : Sep 04,2019



CUISINE
Maharashtrian Bhaji
COURSE
Subzis with Gravies
COURSE
Traditional Indian Subzis
Vegetable Kalvan, Maharashtrian Healthy Sabzi

How many calories does one serving of Vegetable Kalvan have?

One serving of Vegetable Kalvan gives 85 calories. Out of which carbohydrates comprise 27 calories, proteins account for 9 calories and remaining calories come from fat which is 46 calories.  One serving of Vegetable Kalvan provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

See Vegetable Kalvan recipe. There is something great about kalvan... it seems homely and special at the same time! Indeed, this authentic Maharashtrian delicacy is an all-time favourite. The Vegetable Kalvan features an assortment of veggies cooked with milk and a paste of roasted coconut and spices. Roasting the coconut heightens the aroma and taste of the spice paste, giving the kalvan its characteristic taste. Pair it with whole wheat chapatis for a truly soul-warming meal.

Is Vegetable Kalvan healthy?

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

Let's understand the Ingredients.

What's good.

1. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation, good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas

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 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

3.  Ginger (Adrak) : Ginger is an effective cure for congestion, sore throatcold and cough. It aids digestion and relieves constipation. Ginger was found as effective as drugs in relieving menstrual pain. Ginger is effective in decreasing the cholesterol levels in patients with high cholesterol. Ginger significantly reduces symptoms of nausea in pregnant ladies. See here for 16 Super Health Benefits of Adrak, Ginger.

4. Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other infections. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.  Read here for complete benefits of garlic

5. 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.  

6. 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.   

7. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

8. 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 good for diabetics. Read 9 benefits of coriander to understand details. 

What's the problem?

Can diabetics, heart patients and over weight individuals have Vegetable Kalvan?

Yes, this recipe is good for diabetics, heart and weight loss BUT use low low fat milk and cut the oil a bit.  Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflowercarrotscabbagefrench beans and green peas. 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. 

What is a healthy accompaniment to the Subzi? Have healthy rotis or parathas.

We suggest a bajra roti, jowar rotiradish nachni roti recipe , basic ragi roti recipe, and whole wheat roti to make a healthy combination.

Bajra Roti

Bajra Roti

Healthy paratha recipes like yellow moong dal and spring onion paratha made with whole wheat flour + yellow moong dal. Paushtic parathasGreen Moong Dal and Spring Onion Paratha recipe are another option. 

Can healthy individuals have Vegetable Kalvan?

Yes. 

Vegetable Kalvan 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 85 calories that come from Four Vegetable Kalvan?

Walking (6 kmph) = 26 mins

Running (11 kmph) = 9 mins

Cycling (30 kmph) = 11 mins          

Swimming (2 kmph) = 15 mins

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

Value per per serving% Daily Values
Energy85 cal4%
Protein2.2 g4%
Carbohydrates6.8 g2%
Fiber2.6 g10%
Fat5.1 g8%
Cholesterol2 mg0%
VITAMINS
Vitamin A343.5 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.4 mg3%
Vitamin C19.1 mg48%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)18.4 mcg9%
MINERALS
Calcium65.6 mg11%
Iron0.8 mg4%
Magnesium17.9 mg5%
Phosphorus96.1 mg16%
Sodium16.2 mg1%
Potassium129.9 mg3%
Zinc0.2 mg2%
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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