How many calories does one serving of Ghanto Tarkari  have?

One serving (200 grams ) of Ghanto Tarkari, Odisha Style Mixed Vegetable  gives 161 calories. Out of which carbohydrates comprise 88 calories, proteins account for 22 calories and remaining calories come from fat which is 51 calories.  One serving of Moong Osaman provides about 8 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

161 calories for 1 serving of Ghanto Tarkari ( Odisha Style Mixed Vegetable Recipe), Cholesterol 0 mg, Carbohydrates 22g, Protein 5.5g, Fat 5.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Ghanto Tarkari ( Odisha Style Mixed Vegetable Recipe)

See ghanta tarkari recipe | Oriya style ghanto tarkari| Odisha style mixed vegetable | with 28 amazing images.

Mixed veg curries are popular all over the world, and every cuisine has innumerable such recipes. However, it is truly fascinating how different one recipe is from another. 

Mixed veg curries of South India are totally different from those cooked in the West, East or North. This difference arises not only from the way the veggies are cooked and the masalas used, but also from the choice of veggies. 

In this classic Ghanto Tarkari, mixed vegetable preparation of Odisha, you will see some of their classic veggies like poi saag and raw bananas cooked with a tongue-tickling mustard paste. 

People in Odisha eat a lot of veggies, and you will find that every meal has at least two vegetable dishes. Sometimes, the dish is a medley of veggies as in the case of the Ghanto Tarkari. 

Apart from common veggies like brinjal and pumpkin, this ghanta tarkari recipe also includes poi saag and raw bananas. People in Odisha use almost every part of the banana plant. The stem (manja) and raw bananas are also used like other regular veggies, while the leaves are used for serving food on special occasions. 

Another unique addition to the Ghanto Tarkari is the poi saag, a green leafy vegetable that is native to Odisha, West Bengal and a few regions of Bihar and Jharkhand. These vegetables, cooked with a unique blend of spices, make a wonderful main course that can be enjoyed with rice or chapatis.

If you like mixed vegetable subzis then do try recipes from different regions in India like MaharashtrianVegetable Kolhapuri, Hyderabadi Mixed Veg Korma, Gujarati Oondhiya, South Indian Avial, RajasthaniPanchmel ki Subzi and Punjabi Mixed Vegetables Patiala Style.

Is Ghanto Tarkari, Odisha Style Mixed Vegetable healthy?

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

Let's understand the Ingredients.

What's good.

Brinjal (baingan, eggplant) : Foods like Brinjal have a low glycemic index and are good for weight loss. Brinjals are a very good source of fibre. It also prevents blood glucose from shooting up and is good for diabetics. Brinjals are rich in folate, which is required for producing Red Blood Cells (RBC’s) and also helps to prevent anaemia. See all the 7 amazing benefits of baingan.

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

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? 

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.  

Chana Dal ( split bengal gram) : One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is  heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amounts of sodium which makes it very effective in regulating your blood pressure. Read this article on the complete benefits of chana dal. 

Raw banana benefits : Raw bananas are good for heart as they are rich in potassium. Rich in vitamin C, vitamin B6 and good for the kidney. Raw bananas are healthy and very good for people with diabetes . The best way for diabetics is to consume raw banana in boiled or cooked form.

Can diabetics, heart patients and over weight individuals have Ghanto Tarkari, Odisha Style Mixed Vegetable  ?

YES, but cut the amount of potatoes and oil used.