How many calories does one serving of Gavar Aur Masoor ki Dal have?

One serving (90 grams) of  Gavar Aur Masoor ki Dal gives 129 calories. Out of which carbohydrates comprise 80 calories, proteins account for 32 calories and remaining calories come from fat which is 26 calories. One serving of   Gavar Aur Masoor ki Dal provides about 6.4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Gavar Aur Masoor ki Dal  recipe 4, 200 grams per serving.

129 calories for 1 serving of Gavar Aur Masoor ki Dal, Cholesterol 0 mg, Carbohydrates 20.1g, Protein 7.9g, Fat 2.8g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gavar Aur Masoor ki Dal.

See gavar aur masoor ki dal recipe | guvar masoor dal for constipation in pregnancy | masoor gavar dal |

This gavar aur masoor ki dal is a wonderful dish to have during pregnancy because cluster beans are one of the best sources of fibre amongst vegetables. Learn how to make gavar aur masoor ki dal recipe | guvar masoor dal for constipation in pregnancy | masoor gavar dal |

gavar masoor dal is a hearty and flavorful Indian lentil dish that combines the earthy taste of cluster beans (gawar) with the richness of red lentils (masoor dal). Gavar (cluster beans) is an excellent source of dietary fiber. Fibre adds bulk to your stool, making it easier to pass and preventing constipation. Masoor dal (red lentils) is a good source of protein, which is important for a healthy pregnancy.

Both gavar and masoor dal are packed with essential nutrients like folate, iron, and minerals, which are beneficial for both mother and baby. Combine this tasty dish with hot phulkas or steamed rice to make a healthy and satiating meal. For a change, you can replace masoor dal with yellow moong dal also, and follow the same recipe.

Is Gavar Aur Masoor ki Dal healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

Guar, Gavar, Cluster Beans : Guar has a low glycemic index, which along with high fiber count (5.4 g / cup) makes it a highly suitable choice for diabetics. Gavar should be on top of the list for those on low carb diet and weight loss diet. They reduce the bad cholesterol (LDL) and total cholesterol and thus keep the levels under check. The fibre also has the ability to lower blood pressure from this sabzi. Both of these together benefit the heart. See detailed benefits of gaur gavar. 

Masoor Dal  (split red lentils), Whole Massor : 1 cup of cooked Masoor dal gives 19 grams of protein. Being rich in Phosphorus it works with Calcium to build our bones.  Whole Masoor or masoor dal is rich in Folate, Vitamin B9 or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. 1 cup of cooked Masoor dal gives 5.77 grams of iron which is 27.47% of the total daily recommendation of iron for an adult. Masoor dal is is good for diabetics and a healthy heart. See detailed 10 health benefits of masoor dal. 

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. 

Can diabetics, heart patients and overweight individuals have Gavar Aur Masoor ki Dal ?

Gavar Aur Masoor ki Dal (Cluster Beans and Red Lentil Dal) can be a healthy and suitable option for diabetics, heart patients, and overweight individuals with some modifications.

The Good:

• Rich in Protein and Fiber: Both cluster beans and red lentils are excellent sources of plant-based protein and fiber.
  • Diabetics: Protein and fiber help regulate blood sugar levels by slowing down the absorption of carbohydrates.
  • Heart Patients: Fiber helps lower cholesterol levels, which is crucial for heart health.
  • Overweight Individuals: Protein and fiber promote satiety, helping to control appetite and aid in weight management.
• Low in Fat: The recipe uses a moderate amount of oil, which is generally good for heart health.

Considerations for Specific Conditions:

• Diabetes:

  • Portion Control: It's crucial to monitor portion sizes, as even healthy foods can impact blood sugar levels when consumed in excess.
  • Pair with Low-Glycemic Index Carbohydrates: Pair this dal with low-glycemic index carbohydrates like brown rice, quinoa, or whole-wheat roti for a balanced meal.

• Heart Patients:

  • Oil Usage: Minimize oil usage as much as possible. Consider using a non-stick pan with minimal oil or cooking methods like steaming.
  • Sodium Control: Use salt sparingly or use salt substitutes as advised by a doctor.

• Overweight Individuals:

  • Portion Control: Be mindful of portion sizes to avoid overeating.
  • Fiber Content: The high fiber content of this dish promotes satiety, reducing cravings and potentially aiding in weight management.

Recommendations:

• Oil Choice: Use a heart-healthy oil like olive oil or canola oil in minimal amounts.
• Salt Control: Use salt sparingly or use salt substitutes as advised by a doctor, especially for heart patients.
• Pair with Whole Grains: Serve dal with whole-grain options like brown rice, quinoa, or whole-wheat roti for a balanced and filling meal.
• Fresh Vegetables: Add a side of fresh, non-starchy vegetables like spinach, cucumber, or a salad to increase fiber and nutrient intake.

Overall:

Gavar Aur Masoor ki Dal, when prepared with these considerations, can be a nutritious and suitable part of the diet for diabetics, heart patients, and overweight individuals. It's a good source of protein, fiber, and other essential nutrients, while being relatively low in fat and sodium.

Important Note: This information is for general knowledge and informational purposes only and does not constitute medical advice. It's always best to consult with a doctor or registered dietitian for personalized dietary advice tailored to your specific needs and health conditions.

Benefits of Gavar Aur Masoor ki Dal 

One serving of Gavar Aur Masoor ki Dal  delivers 20% folic acid, 20% vitamin B1, 14% protein, 17% Phosphorus of your Recommended Dietary Allowance ( RDA).