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Chopping
Chop the tomatoes, onions, and potatoes into small pieces.
Aalu ka jhol
Aalu ka jhol has 57.9 calories per serving (1 Small Cup) — that's 55.3 calories per 100g. It provides 1.6g protein, 6.3g carbs, and 2.9g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Aalu ka jhol in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories57.9 kcal
- Carbs6.3 g (25.2 kcal)
- Protein1.6 g (6.3 kcal)
- Fats2.9 g (26.3 kcal)
Nutrition Label
Aalu ka jhol
- Serving Size1 Small Cup (100 g)
- Calories57.9 kcal
- Carbs6.3 g
- Fiber2.6 g
- Sugar1.7 g
- Protein1.6 g
- Fat2.9 g
- Saturated fat0.5 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium142.0 mg
Nutrition per 100g
- Calories55.3 kcal
- Carbs6.0 g
- Fiber2.5 g
- Sugar1.7 g
- Protein1.5 g
- Fat2.8 g
- Cholesterol0.0 mg
- Sodium135.8 mg
1 serving = 104.6g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Tomato ripe local
250 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
15 Grams
Onion small
150 Grams
Asafoetida
1 Grams
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
0.5 Table Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Table Spoon
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Table Spoon
Instructions
1
2
Grinding
Take roughly chopped tomatoes in a blender or mixer and make a smooth puree. Keep aside.
3
Sauteing
Heat oil and add cumin seeds and methi seeds. Allow to crackle them. Then add ginger, garlic, and green chili, finely chopped. Saute till the raw aroma of garlic and ginger goes away. Now add 1/4 cup finely chopped onion. Stir and saute till the onions turn translucent.
4
Pressure Cooking
Add the tomato puree, stir and saute. Then add diced potatoes, a pinch of asafoetida, coriander powder, red chili powder and turmeric powder, red chili powder. Stir the potatoes very well, add salt and water. Stir and pressure cook the potatoes for 2 to 3 whistles.
5
Simmering
Once done, remove the lid and add garam masala powder. Stir very well. Simmer for 3 to 4 minutes. Lastly add 3chopped coriander leaves.
6
Serve
Stir and serve aloo tamatar jhol hot with pooris, luchi or chapatis.
Also Known As
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Aalu ka jhol | Anda Curry | Anda masala | Anda Rassa |
|---|---|---|---|---|
| Calories | 57.9 kcal | 124.4 kcal | 143.1 kcal | 124.4 kcal |
| Carbs | 6.3 g | 5.1 g | 4.9 g | 5.1 g |
| Protein | 1.6 g | 7.3 g | 7.1 g | 7.3 g |
| Fat | 2.9 g | 8.3 g | 10.5 g | 8.3 g |
| Fiber | 2.6 g | 3.9 g | 3.8 g | 3.9 g |
| Sugar | 1.7 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 142 mg | 170.9 mg | 166.8 mg | 170.9 mg |
| Cholesterol | 0 mg | 149.9 mg | 146.3 mg | 149.9 mg |
Health Goals Suitability
Weight Loss
At just 57.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (1.6g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Zero cholesterol and low saturated fat (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Aalu ka jhol stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (115.7-173.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Aalu ka jhol contains 57.9 kcal (1.6g protein, 6.3g carbs, 2.9g fat). That's 55.3 kcal per 100g. You can track exact portions in the Hint app.
At just 57.9 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Aalu ka jhol has 1.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Aalu ka jhol is light enough for dinner at 57.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Aalu ka jhol is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Moderate-to-high GI (70) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
