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Prep Time20 mins
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Cook Time10 min
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Serving1
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A single spinach tortilla calories are just 108. A meal consisting of 3 helping s of spinach tortilla gives just above 324 calories. If you want to plan a 1000 kcal diet, consider spinach tortilla as your meal.
Spinach tortilla is a thin flatbread made up of wheat or other cereal flour. spinach tortillas are also called roti or paratha in India, depending upon the size and stuffing.
Whatever you may call it, this spinach tortilla can be taken as a fast meal as it does not need much preparation. You can also carry this spinach tortilla in your lunch box.
Spinach tortilla is tasty and healthy. You can have them with tomato sauce, chutney of your choice, or curd.
Tortillas are generally a cereal-based product, so they should be high in carbs and calories. However, they are also high in protein and fibers. When you are on a weight loss diet, you need to restrict calories but maintain fiber and proteins.
To make the above adjustment, cereals proportions have to be reduced with the corresponding addition of vegetables to keep the nutrients level the same. Hence in this spinach tortilla, whole wheat flour is blended with spinach and Indian cottage cheese to keep the calories restricted and increase nutrient density. This was we are making spinach tortillas low carb.
Health benefits of spinach in a spinach tortilla
Spinach in the spinach tortilla contains an array of nutritional vitamins and minerals that may avoid deficiency health conditions and are essential for usual physiological functionality. Its phytochemicals are carotenoids, flavonoids, and phenolic compounds, which might protect against Serious health issues and other disorders related to growing older [PMID: 28082792].
Spinach is often a tested supply of Phyto complex, antioxidants, vitamins A, C, K, Vitamin B-complicated, and folic acid. Additionally, it is valuable in reducing blood pressure levels, cholesterol and triglycerides, when giving enzymes that assistance reduces excessive uric More bonuses acid from the human body. Since spinach is a good supply of antioxidants, having spinach tortillas regularly is a wonderful way to maintain general health
Health benefits of Indian cottage cheese in a spinach tortilla
Paneer (Indian cottage cheese) contains all essential amino acids; hence it is a good source of increasing protein content in the spinach tortilla when you reduce cereals. Further, it is also rich in calcium.
Highlights spinach tortilla for weight loss
- A meal of 3 Spinach tortillas provides around 20% protein at just 325 kcal. It can be considered in designing your low-calorie diet
- It supplies just 14% carbs, so if you are on a low-carb diet, spinach tortilla can be added to your plate.
- Provide a good amount of vitamin B complex and vitamin D
- Rich in iron, chromium, calcium, magnesium, copper, manganese, and zinc. Refer to the detailed nutritional information of the spinach tortilla meal below.
Read more weight loss recipes
Ingredients
Ingredients of Spinach Tortilla
Spinach tortilla nutrition facts compared with male and female RDA 00
Macros
Serving size: 3 spinach tortilla
Calories in spinach tortilla
a. Calories in spinach tortilla are 324.39 kCal; as much as 16.22 % of male DRI of 2000 kCal. Therefore, it can attain 21.63 % of female DRI of 1500 kCal.
b. Protein forms 19.05 % of the calories
c. Carbs form 48.13 % of the calories in spinach tortilla.
d. Fats form 31.55 % of the calories.
Macros in spinach tortilla
a. Protein in spinach tortilla – 15.45 gm, particularly 20.60 % of male DRI of 75 gm. Further, it can complete 27.47 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in spinach tortilla – 39.03 gm, therefore, is 14.19 % of male DRI of 275 gm. Therefore, it can achieve 18.92 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in spinach tortilla – 11.37 gm, notably 17.05 % of male DRI of 66.67 gm. As a result, a woman gets 22.74 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in spinach tortilla – 6.51 gm, thus is, 17.13 % of male DRI of 38 gm. Consequently, females get 26.04 % of female DRI of 25 gm.
e. Soluble Fibre – 1.11 gm, particularly 11.10 % of male DRI of 10 gm. Consequently, females will get as much as 11.26 % of female DRI of 9.86 gm.
f. Total Free Sugar – 6.78 gm, which is not only 11.30 % of male DRI of 60 gm but also 13.56 % of female DRI of 50 gm.
Vitamins
a. Vitamin A – 104.58 mcg, as much as 11.62 % of male DRI of 900 mcg. Furthermore, women can get as much as 14.94 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.27 mg, particularly 22.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 24.55 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.18 mg, therefore, is 13.85 % of male DRI of 1.3 mg. Besides, women also get 16.36 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.38 mg, notably 8.63 % of male DRI of 16 mg and 9.86 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.21 mg, thus is, 16.15 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 12.48 mcg, therefore, is 41.60 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 110.97 mcg, as much as 27.74 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 10.59 mg, therefore, is 11.77 % of male DRI of 90 mg. Further, it is 14.12 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 6.87 mcg, notably 137.40 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.57 mg, thus is, 3.80 % of DRI of 15 mg for males and females.
l. Vitamin K – 111.51 mcg, as much as 92.93 % of male DRI of 120 mcg and 123.90 % of female DRI of 90 mcg.
Minerals
a. Calcium – 282.27 mg, particularly 28.23 % of DRI of 1000 mg for males and females.
b. Phosphorus – 333.9 mg, therefore, is 47.70 % of DRI of 700 mg for males and females.
c. Iron – 3.51 mg, notably 43.88 % of male DRI of 8 mg and 19.50 % of female DRI of 18 mg.
d. Magnesium – 106.26 mg, thus is, 26.57 % of male DRI of 400 mg and 34.28 % of female DRI of 310 mg.
e. Copper – 360 mcg, as much as 40.00 % of DRI of 900 mcg for males and females.
f. Manganese – 1.95 mg, particularly 84.78 % of male DRI of 2.3 mg and 108.33 % of female DRI of 1.8 mg.
g. Molybdenum – 0 mcg, therefore, is 0.00 % of DRI of 45 mcg for males and females.
h. Zinc – 2.97 mg, notably 27.00 % of male DRI of 11 mg. At the same time, women get 37.13 % of female DRI of 8 mg.
i. Chromium – 60 mcg, thus is, 171.43 % of male DRI of 35 mcg. Besides, women too get 240.00 % of female DRI of 25 mcg.
j. Selenium – 38.85 mcg, as much as 70.64 % of DRI of 55 mcg for males and females.
k. Cholesterol – 44.49 mg,
l. Potassium – 433.53 mg, as much as 9.22 % of DRI of 4700 mg for males and females.
m. Sodium – 25.17 mg, particularly 1.68 % of DRI of 1500 mg for males and females.
n. Omega 3 – 232.5 mg, therefore, is 38.75 % of DRI of 600 mg for males and females,
o. Omega 6 – 537.78 mg, not only 89.63 % of DRI of 600 mg for males and females.
Disclaimer
RDA values considered are for a healthy adult. Energy requirements may change as per gender, age, and physical activities. You can also make spinach tortillas with other cereals such as maize, barley, or sorghum. The nutritional information will vary accordingly. The nutritional values of this spinach tortilla are approximate and may have variance.
Directions
To make a spinach tortilla let's begin with vegetable preparation. Wash spinach 2 - 3 times in running water. Cut the vegetables into big pieces, including paneer.
Take a chopper, add washed spinach, washed green chili, garlic cloves, coriander leaves, paneer.
Chop them very fine.
Take a bowl, add whole wheat flour, add chopped vegetables, and add some spices, like turmeric powder, roasted cumin powder, and salt.
Mix well; no need to add water to it; as vegetables contain lots of water, we can easily knead the dough.
Cover it and keep it aside for 5 min.
Now distribute the dough into three portions.
Now roll it as medium size roti.
Take a tawa, heat it, add roti, and cook both sides flame should be the medium flame.
Now add a few drops of ghee on both sides. Our healthy Palak paneer roti is ready to serve.
We can have three spinach tortillas with some curd or pickle.
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