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Boil potatoes
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Batatyachya palakachya bhaji
Batatyachya palakachya bhaji has 87.5 calories per serving (1 Small Cup) — that's 78.1 calories per 100g. It provides 2.7g protein, 9.9g carbs, and 4.1g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.4g 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 Batatyachya palakachya bhaji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories87.5 kcal
- Carbs9.9 g (39.8 kcal)
- Protein2.7 g (10.7 kcal)
- Fats4.1 g (37.0 kcal)
Nutrition Label
Batatyachya palakachya bhaji
- Serving Size1 Small Cup (100 g)
- Calories87.5 kcal
- Carbs9.9 g
- Fiber2.4 g
- Sugar1.6 g
- Protein2.7 g
- Fat4.1 g
- Saturated fat0.9 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.5 g
- Cholesterol0.5 mg
- Sodium224.6 mg
Nutrition per 100g
- Calories78.1 kcal
- Carbs8.9 g
- Fiber2.1 g
- Sugar1.4 g
- Protein2.4 g
- Fat3.7 g
- Cholesterol0.5 mg
- Sodium200.5 mg
1 serving = 112g
Cooking time: 25 minutes
Serves: 5 persons
Ingredients
Potato
100 Grams
Spinach
200 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Besan
2 Table Spoon
Instructions
1
2
Blanching Spinach
Boil 2 to 3 cups of water with some salt. Switch off the fire and immediately add the palak or spinach. Cover with a lid, blanch the spinach in water for 4-5 minutes. Drain and immediately place the palak in cold water for 3-4 minutes. Drain again. Along with green chilies, make a smooth puree in a grinder or blender. Keep aside.
3
Add spices
Heat ghee or oil or butter in a pan or Kadai/wok. Fry the bay leaf, cloves, and cinnamon till they become aromatic. Add the chopped onion and fry till light brown.
4
Add tomatoes
Now add the ginger-garlic paste and fry till the raw aroma goes away. Add the tomatoes and fry till the tomatoes become soft and mushy. The oil should start releasing from the mixture. Now add the turmeric powder and asafoetida and stir for 5-10 seconds.
5
Add spinach
Add the palak puree. Stir well.
6
Add besan
Dissolve the besan in 3-4 tbsp water and make a smooth paste. Then add this paste to the palak mixture. Stir and add 1 cup of water. Season with salt.
7
Simmer
Simmer the gravy till the palak gets completely cooked. The gravy or sauce will slightly thicken. Adjust the consistency by adding more or less water.
8
Add boiled potatoes
Add the cooked potatoes and simmer the gravy for 2-3 minutes more. Sprinkle the garam masala powder. Stir and cook the gravy for a minute.
9
Serve hot
Serve aloo palak hot with some rotis, chapatis or parathas or jeera rice.
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 | Batatyachya palakachya bhaji | Palak corn | Palak makka bhaji | Palak Makka |
|---|---|---|---|---|
| Calories | 87.5 kcal | 94.2 kcal | 94.2 kcal | 94.2 kcal |
| Carbs | 9.9 g | 7.4 g | 7.4 g | 7.4 g |
| Protein | 2.7 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 4.1 g | 5.9 g | 5.9 g | 5.9 g |
| Fiber | 2.4 g | 2.1 g | 2.1 g | 2.1 g |
| Sugar | 1.6 g | 2.1 g | 2.1 g | 2.1 g |
| Sodium | 224.6 mg | 180.5 mg | 180.5 mg | 180.5 mg |
| Cholesterol | 0.5 mg | 2.8 mg | 2.8 mg | 2.8 mg |
Health Goals Suitability
Weight Loss
At just 87.5 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 (2.7g 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 (0.5mg) and low saturated fat (0.9g) 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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~112g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~112g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~112g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~112g) 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
Batatyachya palakachya bhaji 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 (175-262.5 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.
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 Batatyachya palakachya bhaji contains 87.5 kcal (2.7g protein, 9.9g carbs, 4.1g fat). That's 78.1 kcal per 100g. You can track exact portions in the Hint app.
At just 87.5 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.
Batatyachya palakachya bhaji has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Batatyachya palakachya bhaji is light enough for dinner at 87.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Batatyachya palakachya bhaji 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
