Dahi Vada:How To Make Low Calorie Dahi Vada

  • Prep Time
    6-10 hurs
  • Cook Time
    40 min
  • Serving
    1
  • View
    336

Dahi Vada

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-

Low calorie meal 1

Low calorie meal 2

Low calorie meal 3

Why this dahi vada is good for you?

  1. 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.
  2. 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
  3. 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.

Ingredients

Dahi Vada

Nutrition

Serving – Single serving of steamed dahi vada

  • Daily Value*
  • Calories in dahi vada - 334.17 kCal, which is 16.71 % of the daily value for RDA of 2000 kCal
  • Protein in dahi vada- 21.4 gm, that is 28.53 % of the daily value for RDA of 75 gm i.e. 15 % of calories
  • Carbohydrate - 39.97 gm, around 14.53 % of the daily value for RDA of 275 gm i.e. 55 % of calories
  • Fat - 9.25 gm, approximately 13.87 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories
  • Total Fiber - 6.93 gm, nearly 18.24 % of the daily value for RDA of 38 gm
  • Vitamin A - 65.4 mcg, roughly 7.27 % of the daily value for RDA of 900 mcg
  • Vitamin B1 - 0.29 mg, almost 24.17 % of the daily value for RDA of 1.2 mg
  • Vitamin B2 - 0.4 mg, which is 30.77 % of the daily value for RDA of 1.3 mg
  • Vitamin B3 - 1.37 mg, that is 8.56 % of the daily value for RDA of 16 mg
  • Vitamin B6 - 0.15 mg, around 11.54 % of the daily value for RDA of 1.3 mg
  • Vitamin B9 - 79.26 mcg, approximately 19.82 % of the daily value for RDA of 400 mcg
  • Vitamin B12 - 0.26 mcg, nearly 10.83 % of the daily value for RDA of 2.4 mcg
  • Vitamin C - 2 mg, roughly 5.00 % of the daily value for RDA of 40 mg
  • Vitamin D - 3.15 mcg, almost 63.00 % of the daily value for RDA of 5 mcg
  • Vitamin E - 0.16 mg, which is 10.67 % of the daily value for RDA of 1.5 mg
  • Vitamin K - 5.44 mcg, that is 4.53 % of the daily value for RDA of 120 mcg
  • Calcium - 329.89 mg, around 32.99 % of the daily value for RDA of 1000 mg
  • Phosphorus - 439.2 mg, approximately 62.74 % of the daily value for RDA of 700 mg
  • Iron - 3.22 mg, nearly 40.25 % of the daily value for RDA of 8 mg
  • Magnesium - 106.7 mg, roughly 26.68 % of the daily value for RDA of 400 mg
  • Copper - 530 mcg, almost 58.89 % of the daily value for RDA of 900 mcg
  • Manganese - 0.81 mg, which is 35.22 % of the daily value for RDA of 2.3 mg
  • Molybdenum - 0.07 mcg, that is 0.16 % of the daily value for RDA of 45 mcg
  • Zinc - 1.79 mg, around 16.27 % of the daily value for RDA of 11 mg
  • Chromium - 0 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg
  • Selenium - 22.66 mcg, nearly 41.20 % of the daily value for RDA of 55 mcg
  • Soluble Fiber - 1.8 gm, roughly 18.00 % of the daily value for RDA of 10 gm
  • VitaminB7 - 0.44 mcg, almost 1.47 % of the daily value for RDA of 30 mcg
  • Total Free Sugar - 0.54 gm, which is 0.90 % of the daily value for RDA of 60 gm
  • Cholesterol - 30 mg, that is 120.00 % of the daily value for RDA of 25 mg
  • Potassium - 727.5 mg, around 15.48 % of the daily value for RDA of 4700 mg
  • Sodium - 108.7 mg, approximately 7.25 % of the daily value for RDA of 1500 mg
  • Omega 3 - 216.9 mg, nearly 36.15 % of the daily value for RDA of 600 mg
  • Omega 6 - 165.9 mg, roughly 27.65 % of the daily value for RDA of 600 mg
  • Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age and physical activities. Nutritional values of this dahi vada are approximate. Readers may calculate the nutritional values to their own satisfaction based on the local food data and RDA values as set by the local health authority from time to time
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Frequently asked questions

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.

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.

    Cooking method

    How to make dahi vada recipe

    Step 1

    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.

    Step 2

    After 10 hours, separate the water from the dals, wash properly

    Step 3

    Add them to the mixer grinder and make a fine paste. No need to add water.

    Step 4

    Take the paste into a bowl, add 1 tsp chickpeas flour, salt as per taste mix well.

    Step 5

    Consistency should be like this.

    Step 6

    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.

    Step 7

    Take idli mould, grease it with little oil.

    Step 8

    Now add eno powder just before pouring the batter in the idli mould.

    Step 9

    Pour the batter into mould.

    Step 10

    Steam them for 20 minutes on medium flame.

    Step 11

    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.

    Step 12

    While serving into a plate, gently squeeze the vada so that excess water may be removed.

    Step 13

    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.

    Step 14

    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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