How many calories does one Achaari Aloo Roll  have?

One Achari Aloo Roll  (180 grams) gives 318 calories. Out of which carbohydrates comprise 144 calories, proteins account for 23 calories and remaining calories come from fat which is 155 calories.  One Achaari Aloo Roll  provides about 15.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Achari Aloo Roll recipe makes 5 rolls of 180 grams each.

318 calories for 1 roll of Achari Aloo Roll, Cholesterol 0 mg, Carbohydrates 36.1g, Protein 5.8g, Fat 17.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Achaari Aloo Roll ( Wraps and Rolls)

See achari aloo roll recipe | achari vegetable wrap | Indian pickle vegetable wrap |

Achar is synonymous with Indian cuisine. Undoubtedly, it adds a brilliant touch to achari aloo rolls and wraps too! lacing the spicy potato filling with mango pickle makes your tongue tingle with joy .

achari aloo roll is a delicious and flavorful snack made by stuffing spiced mashed potatoes (aloo) into a paratha or roti, which is then rolled up. The term "achari" refers to the use of pickling spices, which gives the dish a tangy and spicy flavor profile.

3. Key ingredients of achari aloo roll
Mashed potatoes provide a creamy and flavorful base for the roll. The mashed potatoes help to bind the other ingredients in the filling together, ensuring that the roll holds its shape. 
Green peas add a touch of sweetness and freshness to the spicy and tangy achar (pickle) flavor profile of the dish. The soft texture of green peas contrasts nicely with the crispy exterior of the roll and the creamy filling. 
aam ka achar recipe | Punjabi aam ka achar | mango pickle | is a tangy and spicy Indian condiment made from mangoes preserved in a brine of oil, vinegar, spices, and salt. Its unique flavor and texture make it a popular accompaniment to various dishes.

Is Achari Aloo Roll healthy?

No, this is not healthy for some. Let's see why.

Let's understand the Ingredients.

What's good.

Whole Wheat flour (gehun ka atta)  : Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food.  Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.

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. 

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have 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 the full benefits of green peas. 

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Pickle : The issues with pickle is high sodium content which is not good for those with heart issues, blood pressure and diabetics. The key is to use very little.

Can diabetics, heart patients and overweight individuals have Achari Aloo Roll ?

Yes, Achari Aloo Roll can be a healthy option for diabetics, heart patients, and overweight individuals with a few modifications.

Here's why:

• Rich in Fiber: Potatoes and vegetables used in the filling provide fiber, which aids digestion and helps regulate blood sugar levels. Reduce the amount of potatoes used in the recipe.
• Low in Calories: Compared to some other Indian snacks, Achari Aloo Roll can be low in calories, especially if prepared with minimal oil.
• Customizable: You can adjust the recipe to suit your dietary needs by using less oil, reducing sodium, and adding more vegetables.

Key Considerations:

• Cooking Method: Avoid deep-frying and opt for healthier methods like grilling or pan-frying with minimal oil.
• Spices: Use a blend of healthy spices like cumin, coriander, and turmeric.
• Portion Control: Enjoy the roll in moderation as part of a balanced meal.
• Oil Usage: Use a healthy oil like olive oil or avocado oil in minimal quantities.
• Accompaniments: Pair the roll with whole grains like brown rice or quinoa for a complete and balanced meal.
• Pickle : Use very little and choose one with low sodium and less oil.