- July 5, 2021
- by Smriti Indarapu
- 0 Like
- 0 / 5
- Cuisine: Indian
- Difficulty: Medium
- Prep Time6-10 hurs
- Cook Time40 min
Single serving of this dahi vada recipe provides only 334.17 kcal. This recipe is low in calories, high in proteins. Even you can use half serving at mid-morning or snack time.
Dahi Vada is an Indian dish thought to be originated in the southern part of India and popular all-over South Asia. Dahi vada also consists spices like cumin, coriander seeds, black gram, garlic, ginger, black pepper powder, yoghurt, salt, asafetida, and other herbs.
This dish is served with a sweet relishing smell coming from the spices and the lentils. This recipe has an immense taste and usually not cooked in the Indian kitchen as a regular meal. But, today dahi vada has become very popular and is prepared in special occasions such as Ramadan, Holi and Eid. It is no wonder why people won’t be happy if they would like to add dahi vada in their diet plans.
Traditional Dahi Vada
Usually, you can make this traditional delicious recipe by following certain simple steps. Firstly, you should gather all the required ingredients for preparing dahi vada recipe. For that purpose, you must always make a list of all the ingredients.
Some of them are gram flour, dry mung beans. These are the commonly used ingredients for the preparation of dahi vada recipe. Spices vary as per cooking culture.
In order to prepare dahi vada in a traditional way, you have to soak the lentils, or dry mung beans in water for several hours. After that, all the ingredients should be grinded and then should be cooked in a deep fryer at medium temperature.
Later this dahi vada is soaked for few hours in curd and kept for refrigeration. Then the dahi vada is served with some more curd, sweet chutney, chat masala of your choice.
The process of deep frying increases the calories of the dahi vada which makes it not suitable to use in your veg diet plan for weight loss.
However, I am presenting a new approach of making dahi vada that can restrict calories. I have also added some spices to increase nutrition as we all to get a refreshing taste. Let’s see how to make this dahi vada
For more low calories meals you can check these recipes-
Why this dahi vada is good for you?
- This dahi vada is a zero-oil recipe as no oil is used for frying or any other tempering. Instead of deep frying, we are making this dahi vada steamed.
- The dahi vada consists only of legumes which are primarily higher in proteins and less carbs. So, this recipe is a high protein recipe which means it will provide satiety and may reduce overeating. Protein forms 25.62 % of calories of this steamed dahi vada
- This dahi vada is also nutritious. A meal of this dahi vada plate provides more than 40% of the daily requirements of iron, phosphorus, vitamin D, copper and selenium. Look at the nutritional information section for other nutritional aspects of this steamed dahi vada.
Let’s see how to make this recipe.
Nutrition in Dahi Vada
Dahi vada nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 dahi vada
Calories in dahi vada
a. Calories in dahi vada are 334.17 kCal; as much as 16.71 % of male DRI of 2000 kCal. Therefore, it can attain 22.28 % of female DRI of 1500 kCal.
b. Protein forms 25.62 % of the calories
c. Carbs form 47.84 % of the calories in dahi vada.
d. Fats form 24.91 % of the calories.
Macros in dahi vada
a. Protein in dahi vada – 21.4 gm, particularly 28.53 % of male DRI of 75 gm. Further, it can complete 38.04 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in dahi vada – 39.97 gm, therefore, is 14.53 % of male DRI of 275 gm. Therefore, it can achieve 19.38 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in dahi vada – 9.25 gm, notably 13.87 % of male DRI of 66.67 gm. As a result, a woman gets 18.50 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in dahi vada – 6.93 gm, thus is, 18.24 % of male DRI of 38 gm. Consequently, females get 27.72 % of female DRI of 25 gm.
e. Soluble Fibre – 1.8 gm, particularly 18.00 % of male DRI of 10 gm. Consequently, females will get as much as 18.26 % of female DRI of 9.86 gm.
f. Total Free Sugar – 0.54 gm, which is not only 0.90 % of male DRI of 60 gm but also 1.08 % of female DRI of 50 gm.
Vitamins in dahi vada
a. Vitamin A – 65.4 mcg, as much as 7.27 % of male DRI of 900 mcg. Furthermore, women can get as much as 9.34 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.29 mg, particularly 24.17 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 26.36 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.4 mg, therefore, is 30.77 % of male DRI of 1.3 mg. Besides, women also get 36.36 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.37 mg, notably 8.56 % of male DRI of 16 mg and 9.79 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.15 mg, thus is, 11.54 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 0.44 mcg, therefore, is 1.47 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 79.26 mcg, as much as 19.82 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0.26 mcg, particularly 10.83 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 2 mg, therefore, is 2.22 % of male DRI of 90 mg. Further, it is 2.67 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 3.15 mcg, notably 63.00 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.16 mg, thus is, 1.07 % of DRI of 15 mg for males and females.
l. Vitamin K – 5.44 mcg, as much as 4.53 % of male DRI of 120 mcg and 6.04 % of female DRI of 90 mcg.
Minerals in dahi vada
a. Calcium – 329.89 mg, particularly 32.99 % of DRI of 1000 mg for males and females.
b. Phosphorus – 439.2 mg, therefore, is 62.74 % of DRI of 700 mg for males and females.
c. Iron – 3.22 mg, notably 40.25 % of male DRI of 8 mg and 17.89 % of female DRI of 18 mg.
d. Magnesium – 106.7 mg, thus is, 26.68 % of male DRI of 400 mg and 34.42 % of female DRI of 310 mg.
e. Copper – 530 mcg, as much as 58.89 % of DRI of 900 mcg for males and females.
f. Manganese – 0.81 mg, particularly 35.22 % of male DRI of 2.3 mg and 45.00 % of female DRI of 1.8 mg.
g. Molybdenum – 0.07 mcg, therefore, is 0.16 % of DRI of 45 mcg for males and females.
h. Zinc – 1.79 mg, notably 16.27 % of male DRI of 11 mg. At the same time, women get 22.38 % of female DRI of 8 mg.
i. Chromium – 0 mcg, thus is, 0.00 % of male DRI of 35 mcg. Besides, women too get 0.00 % of female DRI of 25 mcg.
j. Selenium – 22.66 mcg, as much as 41.20 % of DRI of 55 mcg for males and females.
k. Cholesterol – 30 mg,
l. Potassium – 727.5 mg, as much as 15.48 % of DRI of 4700 mg for males and females.
m. Sodium – 108.7 mg, particularly 7.25 % of DRI of 1500 mg for males and females.
n. Omega 3 – 216.9 mg, therefore, is 36.15 % of DRI of 600 mg for males and females,
o. Omega 6 – 165.9 mg, not only 27.65 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of dahi vada are approximate and may have variance.
Frequently asked questions
What is the difference between Dahi Vada and Dahi Bhalla?
What is the difference between Dahi Vada and Dahi Bhalla? The simple answer is that Dahi Vada refers to a sweet variant of the traditional Indian dish whereas Dahi Bhalla means that the dish has some more spices added to it like turmeric, red chili powder, cumin and black pepper. This however does not mean that both are not good and suitable for your health; just choose the one you like the best. However, go for the process show here to limit calories.
Is Dahi Vada good for weight loss?
Dahi Vada is a North Indian sweet dish is enjoyed all over the country and is one of the most popular Indian dishes. What’s so special about this food taste is that it is sought by many but is Dahi Vada good for weight loss?
There are a number of facts that have been linked to deep fried foods and the traditional dahi vada is no exception to them. Deep fried food has been associated with diabetes, heart diseases, cancer, hypertension, high blood pressure, heartburn and gastric problems. But is Dahi Vada good for weight loss? Well, the fact is, this delicious Indian dessert when prepared without oil can be added to your veg diet plans. Low calorie meals help you lose weight, may cut back on your food intake and get rid of the excessive fat that covers your abdomen.
If you eat dahi vada prepared as shown here in all the three big meals, you will end up getting only 1000 kcal and 64 grams of proteins enough to make you full for the rest of the day. This type of hypothetical diet is ideal for veg diet plans.
The deep-fried versions are always high in calories and hence they pose restrictions to serving size. But when you prepare dahi vada as you read here you can enjoy their taste in either of their version without being worried about calories. And Yes, you can now add steamed dahi vada in your weight loss diet plan.
Is Dahi Vada good for diabetics?
If you have diabetes, then Dahi Vada may be the perfect diet for you. Dahi Vada is not just for diabetics, it’s also great for people trying to lose weight and strengthen their bodies after a surgery or sickly. Diabetics who try Dahi Vada may find that their blood sugar levels are stable, and their appetite is satisfied. Those trying to lose weight will find that their calorie intake is reduced, which leads to weight loss.
Single serving of this steamed dahi vada provides 334.17 kCal of energy, which is 16.71 % of the daily value for RDA of 2000 kCal, 21.4 gm of Protein which is 28.53 % of the daily value for RDA of 75 gm i.e. 15 % of calories, 39.97 gm of Carbohydrate which is 14.53 % of the daily value for RDA of 275 gm i.e. 55 % of calories, 6.93 gm of Total Fiber which is 18.24 % of the daily value for RDA of 38 gm, 0.54 gm of Total Free Sugar which is 0.90 % of the daily value for RDA of 60 gm.
Say hypothetically you ear 3 servings of dahi vada in breakfast, lunch and dinner. So at the end of the day your approximate nutritional assessment through this dahi vada recipe will be as follows.
1002.51 kCal of Calories which is 50.13 % of the daily value for RDA of 2000 kCal, 64.2 gm of Protein which is 85.60 % of the daily value, 119.91 gm of Carbohydrate which is 43.60 % of the daily value for RDA of 275 gm i.e. 55 % of calories, 27.75 gm of Fat which is 41.62 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories, 20.79 gm of Total Fiber which is 54.71 % of the daily value for RDA of 38 gm and 1.62 gm of Total Free Sugar which is 2.70 % of the daily value for RDA of 60 gm,
This means with this dahi vada meal all the day you are getting around 85% of your daily protein in just 50% of your calorie intake and just 43% of your daily carb intake. Further dahi vada also contains low free sugar which mean your overall glycemic load will be minimum. So, the answer to the question of how is dahi vada good for diabetics is left with the readers to answer.
But diabetics need to learn how their body works, what triggers their blood sugar spikes and why. By understanding their body better, diabetics can prevent a spike in their blood sugar by learning how to monitor their glucose intake. The right amount of insulin is important for a healthy diet and exercise plan.
Once you start a healthy eating plan and start exercising, you’ll find yourself with more energy than you’ve had in years.
How to make dahi vada recipe
To make dahi vada we will need overnight soaked legumes. Mix green gram and black gram, wash properly, soak overnight (or 6 to 10 hours). Dahi vada will cook better if its ingredient legumes are soaked properly.
After 10 hours, separate the water from the dals, wash properly
Add them to the mixer grinder and make a fine paste. No need to add water.
Take the paste into a bowl, add 1 tsp chickpeas flour, salt as per taste mix well.
Consistency should be like this.
This dahi vada was prepared for my child Mrutyunjay, so I didn’t add any green chilies. If you are making for an adult, you may consider adding green chili and other spices you like. Usually we deep fry dahi vada balls, but since we are designing this dahi vada to be low calorie, so we will steam it instead of deep frying in oil.
Take idli mould, grease it with little oil.
Now add eno powder just before pouring the batter in the idli mould.
Pour the batter into mould.
Steam them for 20 minutes on medium flame.
Once done allow dahi vada balls to cool to the room temperature and then soak them into water for 15 minutes so that they soften. I have made 13 small shaped vada from this batter so that I can get a feeling of eating more as a single meal. You may also split the serving into 2.
While serving into a plate, gently squeeze the vada so that excess water may be removed.
For snacks take 5-6 vadas into the plate, add 100 gm curd, spread over vadas properly. Add red chili flakes, oregano and sprinkle carom seeds powder and cumin seeds powder. You may also add red chili powder as per taste. For complete meal such as breakfast or lunch serve all the vadas with 200 gm curd and spices of your choices.
Instead of just spices, you can also try a spicier green coriander chutney or more refreshing option like sweet tamarind chutney. Steamed dahi vada is low in calories and tastes just as good as its deep dried version and is very easy to prepare as well. All you need is a little cooking time and you will have your own home-made tamarind chutney and spicy green coriander chutney. Your taste buds would be glad to have tried this.
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