How many calories does one serving of Rocket Leaves, Zucchini Red Pumpkin Salad have?

One serving ( 270 grams)  of Rocket Leaves, Zucchini Red Pumpkin Salad gives 192 calories. Out of which carbohydrates comprise 60 calories, proteins account for 28 calories and remaining calories come from fat which is 114 calories.  One serving of Rocket Leaves, Zucchini Red Pumpkin Salad provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

192 calories for 1 serving of Rocket Leaves, Zucchini Red Pumpkin Lunch Salad, Carbohydrates 15g, Protein 6.9g, Fat 12.7g.

See rocket leaves zucchini  red pumpkin salad recipe | capsicum mushroom feta cheese Indian salad |  vitamin b1, Vitamin A, vitamin b2 rich salad |  

Rocket leaves zucchini red pumpkin salad recipe is a healthy Indian antioxidant fibre rich salad. Learn how to make capsicum mushroom feta cheese Indian salad.

Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling rocket leaves zucchini red pumpkin salad. 

Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch vitamin b1, Vitamin A, vitamin b2 rich salad , while a tongue-tickling dressing with herbs and garlic adds to the fun! 

The Rocket Leaves, Zucchini and Red Pumpkin Healthy Lunch Salad is chock-full of antioxidants and nutrients like vitamin C . 

Feta cheese gives you a good dose of protein while rocket leaves give you iron , and flax seeds contribute cholesterol-lowering omega-3 fatty acids . 

Tips for rocket leaves zucchini red pumpkin salad. 1. Make sure the sautéed ingredients are cooled completely before you add the other ingredients. 2. Also, pack the dressing in a separate container and toss them all together just before serving.

Is Rocket Leaves, Zucchini Red Pumpkin Salad healthy?

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

Let's understand the Ingredients.

What's good.

1. Rocket leaves ( arugula ) : Arugula is very low in calories and is high in Folate, Vitamin B9, vitamin A and vitamin C. It is also high in potassium which is important for proper nerve functioning, blood pressure and muscle control. It also has fair amounts of magnesium and calcium. 

2. Zucchini : Zucchini, as a matter of fact, is a water-filled low calorie vegetable which is sure to keep you full for long time. It can be considered as a low carb, non-starchy vegetable which can be a healthy addition to weight loss diets and low carb diets. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque.  Zucchini’s water content plays the major role here. The high water content is necessary to bind stools and enhance its easy movement through the digestive tract. This is the same reason why zucchini is suggested for digestive ailments like constipation, Irritable Bowel Syndrome (IBS) and leaky gut syndrome. Managing blood sugar well needs high fiber and less carbs. Zucchini fulfils both these criteria. See detailed benefits of Zucchini. 

3. Red Pumpkin ( kaddu, bhopla) :  A cup of pumpkin cubes fulfils your day’s requirement of Vitamin A (5526 mcg), thus making it a super food for your eyes. Kaddu  can be included in safe amounts or restricted amounts by diabetics. The magical combo of antioxidants and Vitamins A and Vitamin C  create a shield against cancer cells. The antioxidants help reducing LDL cholesterol (bad cholesterol) from oxidizing and clogging the blood vessels, which if persists would increase the risk of heart disease. Read is pumpkin healthy? 

4. Mushrooms : One cup of Mushrooms contain only 18 calories and is safe to be consumed by those who have excess weight, heart disease and high blood pressure. Mushrooms has a Glycemic Index of 15 which is very low and is diabetic friendly. The B-vitamins Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6) and Folic acid (B9) which are present in good amounts in mushrooms are involved in various metabolic reactions in the body. See the detailed 8 benefits of mushrooms.

5. Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

6. Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest, avoid vegetable oil. 

Can diabetics, heart patients and over weight individuals have Rocket Leaves, Zucchini Red Pumpkin Salad ?

Yes, but for diabetics have portion control. Zucchini, like apple and pear, are rich in fiber pectin. This is a polysaccharide responsible for lowering cholesterol and keeping your arteries free of plaque.  Zucchini’s water content plays the major role here.  Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. Rich in vitamin C, capsicum protect and maintain the lining of the heart. All fats used in the recipe are healthy fats. 

Can healthy individuals have Rocket Leaves, Zucchini Red Pumpkin Salad ?

Yes. Super healthy lunch salad.

Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 277% of RDA.

2. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 71% of RDA.

3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 50% of RDA.

4. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods.  47% of RDA. 

5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 36% of RDA.

6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 36% of RDA.

7. Phosphorus : Phosphorous works closely with calcium to build bones. 32% of RDA.

8. Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 27% of RDA.

9. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.

10. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 13% of RDA.

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.