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Wash the and peel potatoes
Wash and peel the potatoes, peel them, and cut them roughly.
Alu 65
Alu 65 has 220.6 calories per serving (1 Small Cup) — that's 180.8 calories per 100g. It provides 3.8g protein, 23.9g carbs, and 12.2g fat. With a medium glycemic index (GI: 60), this recipe is suitable for heart health. The 4.8g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Alu 65 in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories220.6 kcal
- Carbs23.9 g (95.6 kcal)
- Protein3.8 g (15.0 kcal)
- Fats12.2 g (110.0 kcal)
Nutrition Label
Alu 65
- Serving Size1 Small Cup (100 g)
- Calories220.6 kcal
- Carbs23.9 g
- Fiber4.8 g
- Sugar1.0 g
- Protein3.8 g
- Fat12.2 g
- Saturated fat2.6 g
- Mono unsaturated fat4.6 g
- Poly unsaturated fat4.1 g
- Cholesterol2.4 mg
- Sodium473.7 mg
Nutrition per 100g
- Calories180.8 kcal
- Carbs19.6 g
- Fiber3.9 g
- Sugar0.8 g
- Protein3.1 g
- Fat10.0 g
- Cholesterol2.0 mg
- Sodium388.2 mg
1 serving = 122g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Potato
200 Grams
Lemon juice
1 Table Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
30 Grams
Garlic big clove
5 Grams
Ginger fresh
2 Grams
Chillies red
5 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 Tea Spoon
Rice bran oil
45 Milliliter
Salt
1 Tea Spoon
Curd
3 Table Spoon
Ginger garlic paste
2 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
2 Tea Spoon
Coriander powder
1 Tea Spoon
Rice flour
3 Table Spoon
Corn flour
2 Table Spoon
Instructions
1
2
Marinate the potato
Add 2 tbsp curd, 1 tsp chili powder, ¼ tsp turmeric, ½ tsp garam masala, ½ tsp coriander powder, 1 tsp ginger garlic paste, and 1 tsp lemon juice. also add few curry leaves, 2 tbsp coriander, 1 tsp oil, and ½ tsp salt. Mix well and allow to marinate for 30 minutes. Now add cornflour and rice flour.
3
Fry the potato
Now, take a deep-bottomed pan and heat oil in it over medium flame. Once the oil is sufficiently hot, carefully put the marinated potato pieces in the oil and shallow fry them till cooked or golden from both sides. Drain off over kitchen paper once the potato turns crispy and golden.
4
Prepare the tempering
To prepare tempering, heat 3 tsp oil and splutter ½ tsp cumin, 1-inch ginger, 2 clove garlic, 2 dried red chilli and few curry leaves. keep the flame on low and add 1 tbsp curd, ½ tsp chili powder, and ¼ tsp salt. saute well until it is well combined well. Add in fried potato and mix well coating sauce uniformly. Finally, add 2 tbsp coriander and enjoy aloo 65 for an evening snack.
Glycemic Index
60 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Alu 65 | Gobi irupathu aaru | Kobi 65 | Phulkoli 65 |
|---|---|---|---|---|
| Calories | 220.6 kcal | 151.5 kcal | 151.5 kcal | 151.5 kcal |
| Carbs | 23.9 g | 14.1 g | 14.1 g | 14.1 g |
| Protein | 3.8 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 12.2 g | 9 g | 9 g | 9 g |
| Fiber | 4.8 g | 5.4 g | 5.4 g | 5.4 g |
| Sugar | 1 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 473.7 mg | 353.9 mg | 353.9 mg | 353.9 mg |
| Cholesterol | 2.4 mg | 1 mg | 1 mg | 1 mg |
Health Goals Suitability
Weight Loss
At 220.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 60). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.8g 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
Low cholesterol (2.4mg) and low saturated fat (2.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (60) 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 (~122g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~122g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~122g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~122g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Alu 65 stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (441.1-661.7 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 Alu 65 contains 220.6 kcal (3.8g protein, 23.9g carbs, 12.2g fat). That's 180.8 kcal per 100g. You can track exact portions in the Hint app.
At 220.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 60). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 60 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Alu 65 has 3.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Alu 65 at 220.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Alu 65 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 (60) 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
