Nutritional Facts of Boondi Raita

This calorie page has been viewed 17690 times Last Updated : Jan 09,2021

How many calories does one serving of Boondi Raita have?

One serving of Boondi Raita gives 69 calories. Out of which carbohydrates comprise 18 calories, proteins account for 15 calories and remaining calories come from fat which is 36 calories. One serving of Boondi Raita provides about 3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Boondi Raita
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See boondi raita recipe | boondi ka raita | easy boondi raita | chatpata boondi raita |with 21 amazing images. 

boondi raita recipe | boondi ka raita | easy boondi raita | chatpata boondi raita is one of the easiest and famous raita across all the Indian states. Learn how to make easy boondi raita. 

To make boondi raita, combine curds and approx. ¼ cup of water in a deep bowl and mix well. Add the chilli powder, chaat masala, cumin seeds powder and salt and mix well. Add the boondi and coriander and mix well. Serve the boondi raita immediately.

Here is a boondi ka raita that includes the fun of having your favourite namkeen too. When you have boondi on hand, it is extremely quick and easy to make. Just mix in chilled curds, spice powders and boondi, garnish with coriander and your chatpata boondi raita is ready to be served.

All the spices are carefully added in the right proportions to make chatpata boondi raita. While jeera powder is a must in this raita, chilli powder can be replaced with green chilli paste. And do not miss out on the addition of the fresh herb – coriander for that ultimate Indian touch. 

You can serve this boondi raita immediately if you want to enjoy the crunch of the boondi, else refrigerate for a while. Serve it with parathaspulaos and biryanis or as a side dish to any Indian main course. Kids, adults and senior citizens all enjoy this raita in any meal. It’s a perfect accompaniment!

Tips for boondi raita. 1. Take care while adding salt to raita, because the boondi also has salt in it. 2. If you like soft boondi ka raita, then soak the boondi in enough water for 10 to 15 minutes, squeeze extra water and use to make the raita. 3. Ensure that you do not squeeze it too much, else the boondi might turn dry. 4. Use fresh curd for best taste and flavour. 

Is Boondi Raita healthy?

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

Let's understand the Ingredients.

What's good.

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. 

Curd + Low fat Curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest source of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Red chilli powder : Red chilli powder can set the taste buds on fire, and sometimes the tummy too! It is basically a spice blend consisting of one or two types of dried red chillies that are ground and pulverized into a fine powder. It is generally used to add spice to otherwise bland foods.

Benefits of Cumin Seeds ( jeera) : The most common benefit of jeera known to many is to soothe the stomach, intestine and the entire digestive tract. Cumin seeds are apparently a very good source of iron. A tbsp. of cumin seeds can fulfil nearly 20% of days iron requirement. Even small quantity of cumin seeds has huge amounts of calcium ( see calcium rich Indian foods ) – a bone supporting mineral. They aid is digestion, weight loss and help reduce inflammation. See detailed benefits of cumin seeds, jeera

What's the problem?

Deep fried foods : 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. 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. 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. So you have given the cells in your body the right food to stay healthy and that is so important in staying disease free for the rest of your life. 

Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.

Can diabetics, heart patients and overweight individuals have Boondi Raita?

No, this 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. 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.

Can healthy individuals have Boondi Raita?

Not advisable to have deep fried food for anyone. 

Which are healthy raita options?

Healthy raita to try is lauki aur pudine ka raita recipecooling cucumber raita recipe and flax seed raita  recipe.

Flax Seed Raita (Omega-3 Fatty Acids and Calcium Rich Recipe)

Flax Seed Raita (Omega-3 Fatty Acids and Calcium Rich Recipe)

One serving of Boondi Raita is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

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

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 69 calories that come from one serving of Boondi Raita?

Walking (6 kmph) = 21 mins
Running (11 kmph) = 7 mins
Cycling (30 kmph) = 9 mins
Swimming (2 kmph) = 12 mins

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

Value per per serving% Daily Values
Energy69 cal3%
Protein2.4 g4%
Carbohydrates3.3 g1%
Fiber0.2 g1%
Fat3.9 g6%
Cholesterol8 mg2%
Vitamin A155.8 mcg3%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C1.9 mg5%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)5.3 mcg3%
Calcium107.5 mg18%
Iron0.2 mg1%
Magnesium11.4 mg3%
Phosphorus69.9 mg12%
Sodium11 mg1%
Potassium56.6 mg1%
Zinc0 mg0%
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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