How many calories does one serving of Stir Fry Indian Vegetables have?

One serving (170 grams) of Stir Fry Indian Vegetables gives 78 calories. Out of which carbohydrates comprise 44 calories, proteins account for 10 calories and remaining calories come from fat which is 25 calories. One serving of Stir Fry Indian Vegetables provides about 3.9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Stir Fry Indian Vegetables serves 2, 170 grams per serving.

78 calories for 1 serving of Stir Fry Indian Vegetables, Cholesterol 0 mg, Carbohydrates 10.9g, Protein 2.5g, Fat 2.7g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Stir Fry Indian Vegetables.

See stir fry vegetables recipe | healthy vegetable stir fry | quick vegetable garlic stir fry |

This low calorie stir fry is typically made by stir-frying a mix of par boiled vegetables in a hot pan with a blend of spices and seasonings. The vegetables are cooked quickly over high heat, ensuring they retain their crispness and nutritional value. 

Commonly used vegetables include bell peppers, carrots, broccoli, cauliflower, and peas, but you can customize the mix based on your preference and availability. The quick vegetable garlic stir fry is often seasoned with low salt and pepper along with ginger, garlic, and green chilies for added flavor. You can also add a touch of soy sauce or other sauces for a unique twist.

stir fry vegetables are a versatile dish that can be served as a side dish or even a main course. This healthy vegetable stir fry is not only delicious but also a great way to incorporate a variety of vegetables into your diet.

Is Stir Fry Indian Vegetables healthy?

Yes, but conditions apply.

Let's understand the ingredients.

What's good.

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.

French Beans ( Fansi ) : French Beans are rich in folic acid.  A deficiency of folic acid can also lead to anaemia, as like iron they are equally necessary to make red blood cells. Without enough folic acid, you can get easily tired. Pregnant women can also benefit from its folic acid count. It’s effective to achieve weight loss, overcome constipation, control blood sugar levels,  treat high cholesterol as well as prevent cancer. See here for detailed 15 benefits of french beans. 

Cauliflower (phool gobi) : Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. It is rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage  maintain Oestrogen balances which is crucial for women. Read here for detailed benefits of cauliflower. 

Green Peas : Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation. Legumes like green peas, cow peas, mung, chick peas and kidney beans have a cholesterol lowering effect. Green Peas are rich in Vitamin K which aids in bone metabolism. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics.  Is green peas good for diabetics and see the full benefits of green peas. 

Olive Oil, Extra Virgin Olive oil : Olive oil is a strong antioxidant and good for heart. Also it 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 possesses 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 it's 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 overweight individuals have Stir Fry Indian Vegetables?

This Stir Fry Indian Vegetables recipe can be a very healthy option for diabetics, heart patients, and overweight individuals, with some minor adjustments. Here's why:

The Good:

• Rich in Vegetables: The recipe primarily focuses on a variety of vegetables (cauliflower, carrots, peas, and French beans), which are excellent sources of vitamins, minerals, and fiber.
• Low in Fat: Using only 1 teaspoon of olive oil keeps the fat content low, which is beneficial for heart health and weight management.
• Healthy Fats: Olive oil is a source of healthy monounsaturated fats, which can help lower bad cholesterol levels.
• Minimal Spices: The use of minimal spices (garlic, chili powder, black pepper) adds flavor without significantly increasing sodium or calorie content.

Considerations for Specific Conditions:

• Diabetes:

  • Focus on non-starchy vegetables: The vegetables included are low in carbohydrates, which is beneficial for blood sugar control.
  • Fiber content: The vegetables provide valuable fiber, which helps regulate blood sugar levels and improve insulin sensitivity.
  • Portion control: It's crucial to monitor portion sizes, as even healthy foods can impact blood sugar levels when consumed in excess.

• Heart Patients:

  • Low in fat: The limited use of olive oil and the absence of added fats make this dish heart-healthy.
  • Low in sodium: The recipe uses minimal salt, which is crucial for managing blood pressure.
  • Rich in potassium: Some of the vegetables, such as potatoes, are good sources of potassium, which can help lower blood pressure.

• Overweight Individuals:

  • Low in calories: The low-fat cooking method and the use of vegetables make this a low-calorie dish, which can aid in weight management.
  • High in fiber: The fiber content helps promote satiety, reducing cravings and potentially aiding in weight loss.

Benefits of Stir Fry Indian Vegetables

One serving of Stir Fry Indian Vegetables is low in carbs (5%, 10.9 grams), delivers 19% fiber, 24% vitamin A, 57% Phosphorus of your Recommended Dietary Allowance ( RDA).