How many calories does one serving of Moong Dal and Suva Subzi have?

One serving of Moong Dal and Suva Sabzi gives 73 calories. Out of which carbohydrates comprise 50 calories, proteins account for 20 calories and remaining calories come from fat which is 3 calories. One serving of Moong Dal and Suva Subzi provides about 4 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories. Moong Dal and Suva Sabzi serves 4 and weighs 430 grams which is 107 grams per serving.

See Moong Dal and Suva Subzi Recipe | zero oil sabzi | moong dal tomato shepu sabzi | 

moong dal suva sabzi is a healthy moong dal sabzi for all. Learn how to make moong dal tomato shepu sabzi.

The unique taste of suva, fortified by moong dal and spiced with green chillies makes this moong dal suva sabzi a must-try.

Suva and tomatoes are rich in vitamin A and iron, while moong dal provides the necessary protein in healthy moong dal suva sabzi.

The order of adding ingredients in moong dal tomato shepu sabzi is very important to ensure that all of them are properly cooked without losing their texture and colour, or becoming mushy. 

Relish steaming hot Moong Dal and Suva Sabzi with hot phulkas .

Is Moong Dal and Suva Subzi healthy?

Yes, Moong Dal and Suva Subzi is healthy.

Let's understand the ingredients.

Dill Leaves ( Suva bhaji, Shepu) : Our body needs to build white blood cells (WBC) to strengthen our immune system. Dill leaves with its loads of vitamin C helps us achieve this goal. Dill leaves are rich in antioxidants Vitamin A and Vitamin C which  prevent or stop cell damage in your body and thus lowers the risk of chronic diseases like cancer, diabetes and heart disease. See detailed benefits of dill leaves. 

Yellow Moong Dal : The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.  Fiber, potassium and magnesium from yellow moong dal will work together to regulate blood pressure and soothe the nerves and is diabetic friendly. See here for details of 7 amazing benefits of yellow moong dal. 

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. 

Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

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. 

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.  

Can diabetics, heart patients and over weight individuals have Moong Dal and Suva Sabzi  ?

Yes, this recipe is good for diabetics, heart and weight loss. The fibre (4.1 g in ¼ cup) present in yellow moong dal prevents the deposition of bad cholesterol (LDL) in the arteries which promotes a healthy heart in turn. Packed with nutrients like zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg), yellow moong dal helps to maintain the elasticity of your skin and help to keep it moist.

Can healthy individuals have Moong Dal and Suva Sabzi?

Yes, this recipe is healthy. Our body needs to build white blood cells (WBC) to strengthen our immune system. Dill leaves with its loads of vitamin C helps us achieve this goal.

Moong Dal and Suva Sabzi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. 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 ) 16% of RDA.
2.  Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 13% of RDA.
3. 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. 13% of RDA.
4.  Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 10% of RDA.
5. 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.  10% of RDA. 
6. 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 ). 9% of RDA.