Calories Vegetarian Indian foods for weight-loss
Estimating calories and preparing vegetarian foods for weight loss. Common foods are: Dal (Legumes) Subzi (Vegetable Curry) Roti (bread) Chawal (Rice) Garam Chai, Doodh (Milk) and Dahi (yogurt)
Nutrition data from USDA SR-20 is used.
In Indian Vegetarian foods, the major culprit for calories is Ghee. Ghee is used to baste Roti. Ghee is used to fry Masala (Onion Garlic Ginger Spices Tomatoes) for vegetable curries and Cholay. We can use use Homemade or off-the-shelf Cooking oil sprays
The dough for Roti is made with whole-grain wheat flour (Atta), little bit of salt and water.
The number of calories depends on how many Roti are made from dough made with one cup of flour, I have used 5 Roti/cup of flour as a standard.
The Roti is baked on hot griddle. After baking, the skin side of the Roti is basted with ½ teaspoon of Ghee.
For weight-loss, you can use butter flavored cooking oil spray to baste the Roti
Serving size: 1 Roti 6" diameter
Plain whole-grain wheat Roti: 80 Calories/Roti
Traditional Roti basted with Ghee: 99 Calories/Roti
Weigh-loss Roti basted with Cooking spray: 82 Calories/Roti
Traditionally , the rice is cooked by 'absorption method. The rice is washed rinsed and presoaked in plain water. The presoaked Rice is cooked with water salt and little oil, till the Rice is tender and water is absorbed.
Serving size: ½ cup
Brown Long grain rice cooked in water only: 216 Calories/cup
Brown Long grain rice cooked in water salt and oil: 236 Calories/cup
Typically, onions are sautéed in Ghee. Garlic Ginger are added and sautéed. The vegetables to be curried are added and sautéed. The curry spices are added and sautéed. Finally, a little bit of water is added. The dish is cooked covered till the vegetables are tender. A typical one cup of damp curry winds up with ½ teaspoon of curry spices (4 calories), and ½ Tablespoon of Ghee/oil (56 calories). In one cup amount of onions/garlic/ginger is offset with amount of vegetables. The net addition is 60 calories.
For weight-loss, the onions garlic ginger and vegetables can be sprayed with 2 squirts cooking oil spray adding 4 calories. You still need to add curry spices (4 calories). The net addition is 8 calories
Most of the vegetables cooked in plain water and drained average 35 Calories per cup
Serving size: ½ cup
Vegetable Dry Damp Curry cooked water: 35 Calories/cup
Traditional Vegetable Dry Damp Curry Ghee Masala: 95 Calories/cup
Weight loss Vegetable Dry Damp Curry Cooking Spray Masala 43 Calories/cup
For sweeter vegetables (such as carrots) add 20 calories/cup
Typically, the legumes are boiled in plain water. The cooked legumes are tempered with cumin seeds browned in oil. In one cup of Dal, you wind up with one teaspoon of oil (41 calories) and 3 calories for spices.
For weight-loss, the cumin seeds may be dry roasted on a hot griddle and stirred in.
Most of the legumes cooked in plain water and drained average 210 Calories per cup with the exception of Chickpeas. Chickpeas have higher calories because of inherent fat.
Dal cooked in plain water: 210 Calories/cup
Traditional Dal tempered with cumin/ghee Tarka: 254 Calories/cup
Weight loss Dal with dry roasted cumin seeds: 213 Calories/cup
For thin Dal, reduce calories/cup by 40
Cholay (Chickpeas) are soaked in water. The pre-soaked beans are boiled and cooked to tender in plain water. Masala is prepared by sautéing onions in Ghee. Garlic Ginger are added and sautéed. Chopped tomatoes and curry spices are added. The cooked whole beans are added simmered to a finish
A typical cup of Cholay winds up with ½ teaspoon of curry spices (4 calories), and ½ Table spoon of Ghee/oil (56 calories). In one cup amount of vegetables sautéed are offset offset with amount of Cholay. The net addition is 60 calories.
For weight-loss, the onions garlic ginger can be sprayed with cooking oil spray ( 4 calories) and sautéed in traditional manner with curry spices (4 calories), adding 8 calories
Cholay cooked in plain water drained: 269 Calories/cup
Traditional Cholay cooked with Masala: 329 Calories/cup
Weight loss Cholay cooked with Cooking Spray Masala 277 Calories/cup
For canned chickpeas add 17 calories/cup
Indians are almost addicted to Garam Chai (Masala Chai). Black tea and spices are cooked in half water and half whole milk. Honey is added as a sweetener
Cinnamon and Cloves mimic insulin. Fresh ginger is Thermogenic. For weight loss, Honey can be replaced with Splenda. Milk is substituted with one tablespoon of Half-half. You can also use dry low calorie whiteners.
Traditional Garam Chai (Honey, Whole-milk): 141 Calories/cup
Weight loss Garam Chai (Splenda, dry low calorie whitener): 12 Calories/cup
Acceptable Garam Chai (Splenda, half-half): 23 Calories/cup
Milk (Doodh) and Dahi (Yogurt) are a major part of Vegetarian diet. Whole milk sold in United States has 3.25% fat. In reality, the fresh whole milk far exceeds 3.5% fat.
The Gelatin and milk solids are added to increase protein and body for Yogurt made with skimmed milk.
Serving: 2 to 3 cups/day
Whole Milk (3.25% fat) 146 Calories/ cup
Skim Milk: 83 Calories/ cup
Dahi (Whole Milk): 149 Calories/ cup
Dahi (Skim Milk, high protein): 137 Calories/ cup
Calories of Standard Grocery items
Whole-grain Wheat flour: 407 Calories/cup
Skim milk: 83 Calories/ cup
Whole milk (3.25% fat): 146 Calories/ cup
Half-half cream: 20 Calories/Tablespoon
Dry low calorie whitener: 9 Calories/teaspoon
Average fresh fruit sliced: 134 Calories /cup
Ghee: 112 Calories/Tablespoon
Canola oil:124 Calories/Tablespoon
Cooking Spray 1/3 second (One NLEA serving): 2 Calories
Curry powder: 7 Calories/teaspoon
Granulated Sugar: 16 Calories/teaspoon
Honey: 64 Calories/Tablespoon
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