Nutritional Facts of Shalgam ki Sabzi

This calorie page has been viewed 8752 times Last Updated : Feb 10,2021



How many calories does one serving of Shalgam ki Sabzi have?

One serving of Shalgam ki Sabzi gives 72 calories. Out of which carbohydrates comprise 3 calories, proteins account for 1 calories and remaining calories come from fat which is 68 calories. One serving of Shalgam ki Sabzi provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Shalgam ki Sabzi
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See recipe Shalgam ki Sabzi shalgum ki sabzi recipe | Indian turnip vegetable | Punjabi shalgum ki sabzi | aloo shalgam ki sabzi | with 20 amazing images.

shalgum ki sabzi is an Indian turnip vegetable. Shalgam or turnip, a member of the radish family that tastes much milder, is a winter vegetable that is strongly associated with Punjabi cuisine.

In fact, no other cuisine makes such extensive use of the vegetable. Turnips cook easily, and taste fantastic when combined with tomatoes as in this semi-dry curry.

In fact, no other cuisine makes such extensive use of the Punjabi shalgum ki sabzi. Turnips cook easily, and taste fantastic when combined with tomatoes as in this shalgum ki sabzi.

Indeed, this is a homely and satiating shalgum ki sabzi that you will thoroughly enjoy, when had with rotis. You can also add on, you can also add on Achari Baingan , Panchratni Dal and rice to round up your meal.

Tips for Punjabi shalgum ki sabzi. 1. Shalgam or turnips are a popular winter root vegetable so, it tends to have mud stuck to it. Scrub and wash them well. 2. For an authentic North Indian feel, use ghee instead of oil to saute the shalgam sabzi. 3. Add the turnip. At this stage, you can even add potatoes to make aloo shalgam ki sabzi.

Is Shalgam ki Sabzi healthy?

Yes, this is healthy.

Let's understand the Ingredients.

What's good.

Turnip, shalgam : The turnip's root is high in Vitamin C - a nutrient which is essential to build immunity and fight against diseases. It adds elasticity to skin as it is required for collagen synthesis. Vitamin C also helps to fight the free radical and reduce their damage to different organs of the body. The green leaves of the turnip are a good source of Vitamin A, folate, Vitamin C, Vitamin K and calcium. Turnip greens are high in lutein - an antioxidant which helps fight inflammation in the body which other wise can lead to chronic diseases like heart disease and cancer. About 100 gm of turnip root contains just 29 calories and thus it can be added to a weight loss menu. Though turnip is not a very good source of fibre, heart patients can also include it in their meals and benefit from its antioxidant property that it exhibits. 

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

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.

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 viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. 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

Turmeric Powder (Haldi) : Turmeric helps in digestion of food thus helping to overcome indigestion. Haldi may help in reducing the growth of fat cells in the body. Turmeric, being rich in iron, is highly valuable in the treatment of anaemia and both the root as well as the powder should be a regular part of an anaemic diet. One of the health benefits of turmeric is it’s anti-inflammatory property due to the active compound, Curcumin, which helps to relieve inflammation of the joints and thus is a ladder to relieve pain related to arthritis. The curcumin in haldi also helps to ward of the bacteria’s causing cold, cough and throat irritation.  Turmeric benefits in diabetes management by lowering blood glucose levels. Its antioxidant and anti-inflammatory effects are useful in the treatment of diabetes patients.  It is known to be a good brain food and keep diseases like Alzheimer’s at bay. See here for detailed turmeric benefits

Kashmiri chilli: Like red chillies, Kashmiri chillies also have vitamin C, though in smaller quantites than the fresh red chillies. This helps to boost immunity and improve skin health. They also have minute amounts of copper, potassium, manganese, magnesium and iron along with B vitamins. Small amounts of Kashmiri chilli powder can aid digestion, but more quantity can affect the lining of the digestive tract.

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.  

Garam masala : Since the masala powder is added only in small quantities, it does not have substantial health benefits.
• However, the use of beneficial spices like cloves and peppercorns helps improve digestion and immune functions.

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. 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. 

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 Shalgam ki Sabzi?

Yes, this is healthy.  About 100 gm of turnip root contains just 29 calories and thus it can be added to a weight loss menu. Though turnip is not a very good source of fibre, heart patients can also include it in their meals and benefit from its antioxidant property that it exhibits. 

Can healthy individuals have Shalgam ki Sabzi?

Yes.

One serving of Shalgam ki Sabzi is high in

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 72 calories that come from 0ne serving of Shalgam ki Sabzi?

Walking (6 kmph) = 22 mins
Running (11 kmph) = 7 mins
Cycling (30 kmph) = 10 mins
Swimming (2 kmph) = 12 mins

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

Value per per serving% Daily Values
Energy72 cal4%
Protein0.2 g0%
Carbohydrates0.8 g0%
Fiber0.4 g2%
Fat7.5 g11%
Cholesterol0 mg0%
VITAMINS
Vitamin A239.7 mcg5%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0.1 mg1%
Vitamin C7.3 mg18%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)6.8 mcg3%
MINERALS
Calcium12.1 mg2%
Iron0.1 mg0%
Magnesium2.5 mg1%
Phosphorus5 mg1%
Sodium3.4 mg0%
Potassium32.3 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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