Mixed vegetables subji

Vegetable

Item Rating: 81/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		189.3
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		23.7 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	6.3 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
Potassium		552.1 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 71 cal (38.5%)

Protein: 18 cal (10.2%)

Carbs: 94 cal (51.3%)

About Mixed vegetables subji

Mixed vegetables subji is a traditional vegetable curry commonly found in Indian cuisine. It typically consists of a variety of vegetables like carrots, peas, beans, cauliflower, and bell peppers cooked with Indian spices such as turmeric, cumin, coriander, and garam masala. With a focus on fresh, seasonal produce, this dish is not only flavorful but also nutrient-dense, offering a balance of vitamins, minerals, fiber, and antioxidants. A single serving (1 cup) can provide around 100-150 calories depending on the preparation method, with low fat, moderate carbohydrates, and ample micronutrients like Vitamin C, Vitamin A, and potassium. Subji is widely enjoyed as a main or side dish, often paired with chapati or rice, making it a staple of a balanced diet in Indian households.

Health Benefits

• Rich in Vitamin C from vegetables like bell peppers and peas, supporting a strong immune system.
• Provides dietary fiber from ingredients like beans and carrots, aiding digestion and promoting gut health.
• High in Vitamin A from carrots and spinach (if included), which supports healthy vision and skin.
• Source of potassium from vegetables such as cauliflower, which helps maintain healthy blood pressure levels.
• Contains antioxidants like beta-carotene and flavonoids, reducing inflammation and protecting cells from damage.

Dietary Considerations

Allergens: Contains may contain mustard, possible cross-contamination with nuts in some spice blends

Suitable for: Vegetarian, vegan, gluten-free (if no wheat-based thickener is used), low-fat diets

Not suitable for: Low-carb diets (if potatoes or starchy vegetables are included), individuals with specific vegetable allergies like nightshades

Selection and Storage

Store in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before serving. Freeze for long-term storage, but note that some vegetables may lose texture upon thawing.

Common Questions About Mixed vegetables subji Nutrition

What is the nutritional content of Mixed Vegetables Subji?

Mixed Vegetables Subji typically contains around 80-120 calories per serving (1 cup), depending on the preparation method. It offers 2-4 grams of protein, is low in fat, and rich in dietary fiber (approximately 4-6 grams per cup). It also provides vitamins such as Vitamin A, C, and potassium, depending on the vegetables used.

Is Mixed Vegetables Subji suitable for a low-carb or keto diet?

Mixed Vegetables Subji can be suitable for a low-carb diet if prepared without starchy vegetables like potatoes, peas, or corn. However, most traditional recipes contain moderate amounts of carbs (10-15 grams per serving) due to the variety of vegetables used, making it less compatible with strict keto requirements.

What are the health benefits of Mixed Vegetables Subji?

Mixed Vegetables Subji is high in fiber, which aids digestion and promotes gut health. The dish also provides essential vitamins and minerals like Vitamin C and potassium, which support immune function and heart health. However, if prepared with excess oil or cream, it can be high in calories and fat, so moderation is key.

What is the recommended portion size for Mixed Vegetables Subji?

The recommended serving size for Mixed Vegetables Subji is about 1 cup (approximately 150 grams). This portion provides a balanced amount of calories, fiber, and nutrients without overeating, especially when paired with a whole grain or protein-based dish.

How does Mixed Vegetables Subji compare to raw or steamed vegetables?

Mixed Vegetables Subji may contain slightly fewer nutrients due to cooking, as some water-soluble vitamins like Vitamin C can be lost. However, it often tastes better and includes spices that add antioxidants and flavor. Raw or steamed vegetables provide maximum nutrients but may lack the depth of flavor offered by a Subji preparation.

Data Sources & Scientific References