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Wash and soak rice in water for 20 minutes.Drain the rice and keep aside.
Bagara Saadam
Bagara Saadam has 190.7 calories per serving (1 Medium Cup) — that's 80.1 calories per 100g. It provides 3.6g protein, 36.1g carbs, and 3.5g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Bagara Saadam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories190.7 kcal
- Carbs36.1 g (144.5 kcal)
- Protein3.6 g (14.3 kcal)
- Fats3.5 g (31.9 kcal)
Nutrition Label
Bagara Saadam
- Serving Size1 Medium Cup (200 g)
- Calories190.7 kcal
- Carbs36.1 g
- Fiber1.8 g
- Sugar1.2 g
- Protein3.6 g
- Fat3.5 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.2 g
- Cholesterol0.0 mg
- Sodium414.3 mg
Nutrition per 100g
- Calories80.1 kcal
- Carbs15.2 g
- Fiber0.7 g
- Sugar0.5 g
- Protein1.5 g
- Fat1.5 g
- Cholesterol0.0 mg
- Sodium174.0 mg
1 serving = 238.1g
Cooking time: 20 minutes
Serves: 4 persons
Ingredients
Chillies green - all varieties
10 Grams
Mint leaves
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Rice bran oil
1 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
1 Grams
Basmati rice
200 Grams
Caraway seeds (shahi jeera)
0.5 Tea Spoon
Instructions
1
2
Sautee
Heat a pan on medium heat. Once hot, add the oil and then add the bay leaf,caraway seeds, green cardamom, cinnamon and cloves.Saute until the spices are fragrant, around 30 seconds. Then add the sliced onion and green chili and ginger garlic paste, cook for 3 to 4 minutes until the onions turn light golden brown in color.
3
Cook the rice
Add water, salt to the above mixture and let it all come to a boil. Once the water starts boiling, add the rinsed and drained rice to the pan and stir. Cover the pan with a lid and let it cook for 10 minutes on medium heat. After 10 minutes check the rice, if it isn’t done cook for additional 5 minutes.
4
Mix the rice
Remove the lid and mix the rice well.
5
Serve
Transfer the cooked rice to a serving plate and serve hot with curries or dal.
Also Known As
Glycemic Index
67 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 | Bagara Saadam | Bagara tandula | Anda pulao | Andicha Pulav |
|---|---|---|---|---|
| Calories | 190.7 kcal | 190.6 kcal | 206.8 kcal | 206.8 kcal |
| Carbs | 36.1 g | 36.1 g | 31.8 g | 31.8 g |
| Protein | 3.6 g | 3.5 g | 7.2 g | 7.2 g |
| Fat | 3.5 g | 3.6 g | 5.7 g | 5.7 g |
| Fiber | 1.8 g | 1.7 g | 2 g | 2 g |
| Sugar | 1.2 g | 1.2 g | 1.3 g | 1.3 g |
| Sodium | 414.3 mg | 416.4 mg | 361.9 mg | 361.9 mg |
| Cholesterol | 0 mg | 0 mg | 100.2 mg | 100.2 mg |
Health Goals Suitability
Weight Loss
At 190.7 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: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.6g 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 (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (67) 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 Medium Cup (~238.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~238.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~238.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~238.1g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Bagara Saadam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (381.3-572 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 Bagara Saadam contains 190.7 kcal (3.6g protein, 36.1g carbs, 3.5g fat). That's 80.1 kcal per 100g. You can track exact portions in the Hint app.
At 190.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bagara Saadam has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Bagara Saadam is light enough for dinner at 190.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bagara Saadam 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 (67) 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
Curcumin 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/13.2Fenugreek 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
