1 serving (200 grams) contains 250 calories, 10.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 41.2 g | 14% | |
| Dietary Fiber | 8.2 g | 29% | |
| Sugars | 5.9 g | ||
| protein | 11.8 g | 23% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 470.6 mg | 10% | |
* 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
About Val usal
Val Usal, also known as 'usal pav' in some regions, is a traditional Maharashtrian dish made primarily from sprouted legumes like moth beans (matki) or mixed lentils. Often served with spices, onions, and garnished with fresh coriander, it is typically paired with pav (bread rolls) or eaten on its own as a wholesome meal. As a plant-based dish, Val Usal is rich in protein, dietary fiber, and essential micronutrients like iron, folate, and magnesium. The sprouting process enhances nutrient bioavailability, making it more digestible and nutrient-dense compared to unsprouted legumes. It is widely enjoyed as part of Maharashtrian cuisine due to its hearty and flavorful profile. This dish is a great representation of the nutritional benefits and culinary traditions of this region.
Health Benefits
- Rich in protein (approximately 10-12g per serving), supporting muscle repair and growth.
- High in dietary fiber (7g per serving), promoting healthy digestion and preventing constipation.
- Contains significant levels of iron (2-3mg per serving), essential for maintaining healthy blood oxygen levels.
- Packed with folate, which supports cell repair and healthy brain function.
- Provides magnesium (around 30% of daily value per serving of moth beans), beneficial for bone health and regulating nerve function.
Dietary Considerations
Selection and Storage
Store sprouted legumes in the refrigerator and consume within 2-3 days for maximum freshness and nutrient retention. Ensure proper cooking of the legumes to avoid risk of foodborne illness from raw sprouts.
Common Questions About Val usal Nutrition
Is Val Usal high in protein?
Val Usal, commonly made with sprouted beans like moong (green gram), is a moderate source of protein. A 1-cup serving typically provides about 10-12 grams of protein, making it a good plant-based option for those looking to include protein in their diet.
Can I eat Val Usal on a keto diet?
Val Usal is not considered keto-friendly as it contains a significant amount of carbohydrates due to the beans and potential use of potatoes in the recipe. A typical serving can have 25-30 grams of carbs, which is too high for strict keto diets.
What are the health benefits or concerns of eating Val Usal?
Val Usal is rich in nutrients like fiber, protein, and vitamins, making it great for digestion, muscle repair, and overall health. However, individuals with bean sensitivities or digestive issues should consume it in moderation, as legumes can cause bloating or gas in some people.
What is the recommended serving size for Val Usal?
A standard serving size for Val Usal is about 1 cup (approximately 200-250 grams). This portion provides a balanced amount of calories (180-200 kcal), protein, and fiber without being too heavy for most diets.
How does Val Usal compare to other sprouted bean dishes?
Compared to other sprouted bean dishes, Val Usal stands out for its unique spice combination typically used in Maharashtrian recipes. It is nutritionally similar to dishes like sprouted moong curry but offers a distinct flavor due to ingredients like goda masala and fresh coconut.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
