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Rinse and chop the vegetables
Rinse the peas and keep them aside. Rinse, peel and dice the potatoes.
Alu Batani Kurma
Alu Batani Kurma has 161.2 calories per serving (1 Small Cup) — that's 146.7 calories per 100g. It provides 3.7g protein, 10.8g carbs, and 11.5g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 4.6g 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 Alu Batani Kurma in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories161.2 kcal
- Carbs10.8 g (43.2 kcal)
- Protein3.7 g (14.8 kcal)
- Fats11.5 g (103.2 kcal)
Nutrition Label
Alu Batani Kurma
- Serving Size1 Small Cup (100 g)
- Calories161.2 kcal
- Carbs10.8 g
- Fiber4.6 g
- Sugar1.6 g
- Protein3.7 g
- Fat11.5 g
- Saturated fat3.2 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat3.3 g
- Cholesterol0.7 mg
- Sodium43.5 mg
Nutrition per 100g
- Calories146.7 kcal
- Carbs9.8 g
- Fiber4.2 g
- Sugar1.5 g
- Protein3.4 g
- Fat10.4 g
- Cholesterol0.6 mg
- Sodium39.6 mg
1 serving = 109.9g
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Potato
100 Grams
Peas fresh
100 Grams
Coriander leaves
15 Grams
Ginger fresh
2 Grams
Onion big
50 Grams
Chillies red
2 Grams
Cloves
1 Grams
Poppy seeds
1 Table Spoon
Turmeric powder
0.5 Tea Spoon
Cashew nut
2 Grams
Coconut kernal dry
1 Table Spoon
Rice bran oil
2 Table Spoon
Water
100 Milliliter
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Fennel powder
0.5 Tea Spoon
Instructions
1
2
Pressure cook the vegetables
Stir & saute for a minute. Add the peas, potato, and salt. Pour about 2 to 2.5 cups of water. Pressure cook for 3 whistles on a medium to high flame or till the potatoes and peas are cooked.
3
Make a paste
Heat some water and soak the red chilies and cashews in the water for 15-20 mins. In a grinder or blender, grind cashews, coconut, poppy seeds, ginger, and red chilies with little water to a smooth paste.
4
Add spices
Heat oil in a pressure cooker. Add all the whole spices - bay leaf, cloves, cinnamon and fry till fragrant. Add the onions and saute them till golden brown. Add the ground paste.
5
Saute for few minutes
Saute for 3-4 minutes or till the fat leaves the sides of the masala paste. Now add the spice powders one by one - turmeric powder, coriander powder, and fennel powder.
6
Simmer the gravy
If the gravy looks watery, then simmer till the gravy thickens a bit.
7
Serve hot
Garnish with coriander leaves and serve the potato peas kurma hot with some rotis, chapatis, phulka, paratha, or rice.
Glycemic Index
56 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 Batani Kurma | Aloo chana in mint coriander gravy | Aloo Chana in Mint Kottamalli Gravy | Pudina dhoniya rasune aloo cholar torkari |
|---|---|---|---|---|
| Calories | 161.2 kcal | 162.2 kcal | 162.2 kcal | 162.2 kcal |
| Carbs | 10.8 g | 15.3 g | 15.3 g | 15.3 g |
| Protein | 3.7 g | 5.3 g | 5.3 g | 5.3 g |
| Fat | 11.5 g | 8.9 g | 8.9 g | 8.9 g |
| Fiber | 4.6 g | 4.7 g | 4.7 g | 4.7 g |
| Sugar | 1.6 g | 2.7 g | 2.7 g | 2.7 g |
| Sodium | 43.5 mg | 245.9 mg | 245.9 mg | 245.9 mg |
| Cholesterol | 0.7 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 161.2 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 56). 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 (3.7g 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 (0.7mg) and low saturated fat (3.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (56) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~109.9g) 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 (~109.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.9g) 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.
Meal prep friendly
Alu Batani Kurma 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.
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 (322.3-483.5 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.
Frequently Asked Questions
One serving of Alu Batani Kurma contains 161.2 kcal (3.7g protein, 10.8g carbs, 11.5g fat). That's 146.7 kcal per 100g. You can track exact portions in the Hint app.
At just 161.2 kcal per serving, this is an excellent choice for weight management. The 4.6g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). 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 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Alu Batani Kurma has 3.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Alu Batani Kurma is light enough for dinner at 161.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Alu Batani Kurma 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 (56) 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Portion 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
