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

One serving (200 grams) of Gatte ki Sabzi gives 246 calories. Out of which carbohydrates comprise 72 calories, proteins account for 26 calories and remaining calories come from fat which is 148 calories.  One  serving of Gatte ki Kadhi provides about 12.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Gatte ki Sabzi  recipe serves 5, 200 grams per serving. 

246 calories for 1 serving of Gatte ki Sabzi, Marwadi Gatte Ki sabzi Recipe, Cholesterol 16.6 mg, Carbohydrates 18.2 g, Protein 6.5g, Fat 16.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Gatte ki Sabzi, Marwadi Gatte Ki Sabzi Recipe

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Is Gatte ki Sabzi healthy?

Yes, this is healthy for some and consitions apply to others. Made from essentially besan, curds, oil and spices. The Gatte in this recipe is deep fried. Diabetics can steam or cook the gatte in oil. NOTE. 5 gm per serving of gatte (25 calories of unhealthy fat)  of oil is consumed on deep frying. 

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 WBC’s in the bone marrow. See 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.They help in weight reduction, good for your heart and build immunity. The only difference between curds and low fat curds is the fat level. Read the benefits of curds to include in your daily diet. 

Tomatoes ( Cherry tomatoes, Yellow 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 woman'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.  

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. 

Coconut Oil : Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance.  The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil. 

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 then they don't 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. NOTE. 5 gm per big puri (45 calories of unhealthy fat)  or samosa of oil is consumed on deep frying.  2.5 g per small one.

Can diabetics, heart patients and overweight individuals have Gatte ki Sabzi ?

Yes, BUT with some major changes. NOTE. This gatte ki sabzi is a meal by itself had with bajra roti.

3 changes for for diabetcis, heart and weight loss to enjoy gatte ki sabzi.

1. Replace curd with low fat curds 
2. Cut the quantity of oil used in the recipe by half. Use cococnut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts.  Coconut oil is a medium chain triglycerides (MCT’s).  Unlike other fats, they go directly from the gut to the liver. 
3. Don't deep fry the gatte. Steam or stir fry them.

Can healthy individuals have Gatte ki Sabzi?

Yes, this is healthy and almost a meal by itself. But don't deep fry the gatte. Steam them or cook them. 

What is a healthy accompaniment to the Sabzi? 

We suggest a bajra roti, jowar roti and whole wheat roti to make a healthy combination.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos

Though bajra is grown only in certain parts of Rajasthan, bajra rotis are relished all over the state. Thickly rolled bajra rotis are cooked over "kanda" (cow dung cakes) in the villages. That is the authentic way of preparing them because it imparts a smoked flavour to the rotis.

Bajra Roti is a traditional Indian flatbread made with bajra or black pearl millet flour making it extremely nutritious. Bajra flour is high in protein and is a complete protein for vegetarians when combined with dal. So as a Vegetarian, include bajra in your diet. 

Bajra Roti

Gatte ki Kadhi is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Phosphorous : Phosphorous works closely with calcium to build bones. 42% of RDA.
2. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 40% of RDA. 
3. 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 ) 28% of RDA.
4. Protein : Protein is required for the managing the wear and tear of all cells of the body. 21% of RDA.
5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 21% of RDA.
6. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% 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.

Gatte ki Kadhi is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

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

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells.