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Batatyachya phulkobi ani vatanyachya bhaji
Batatyachya phulkobi ani vatanyachya bhaji has 64.7 calories per serving (1 Small Cup) — that's 64 calories per 100g. It provides 1.9g protein, 7.1g carbs, and 3.2g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 2.7g 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 phulkobi ani vatanyachya bhaji in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories64.7 kcal
- Carbs7.1 g (28.3 kcal)
- Protein1.9 g (7.5 kcal)
- Fats3.2 g (28.8 kcal)
Nutrition Label
Batatyachya phulkobi ani vatanyachya bhaji
- Serving Size1 Small Cup (100 g)
- Calories64.7 kcal
- Carbs7.1 g
- Fiber2.7 g
- Sugar1.0 g
- Protein1.9 g
- Fat3.2 g
- Saturated fat0.7 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat1.1 g
- Cholesterol0.4 mg
- Sodium195.0 mg
Nutrition per 100g
- Calories64.0 kcal
- Carbs7.0 g
- Fiber2.7 g
- Sugar1.0 g
- Protein1.9 g
- Fat3.2 g
- Cholesterol0.4 mg
- Sodium192.9 mg
1 serving = 101.1g
Cooking time: 25 minutes
Serves: 7 persons
Ingredients
Potato
100 Grams
Green peas raw
50 Grams
Cauliflower
200 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
2 Grams
Coriander leaves
10 Grams
Ginger fresh
5 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Soak the cauliflower florets
Keep the cauliflower florets in salted water for 15-20 minutes. Then drain the florets and keep aside.
3
Prepare the paste
Blend the the onion, tomatoes, ginger and garlic till smooth in a blender with no water or very little water.
4
Add spices
Heat oil in a pan. Fry the cumin first with the bay leaves. Add the chopped onions and fry till light brown. Add the ground onion-tomato paste. Stir and then add the following spice powders, one by one - turmeric powder, hing, red chili powder, coriander powder, and garam masala powder.
5
Saute well
Fry the masala till the oil starts to leave the sides. Keep on stirring so that the masala does not stick to the pan. This might take around 7-9 minutes.
6
Add the vegetables
Add the cauliflower florets, potatoes, and peas. Then add water and stir the curry. Finally, add the slit green chilies and salt. Let the whole curry come to a boil.
7
Simmer
Then cover with a lid and let curry simmer till the veggies are cooked.
8
Garnish and serve
Garnish with coriander leaves and serve aloo gobi matar hot with some chapatis or steamed rice.
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 | Batatyachya phulkobi ani vatanyachya bhaji | Curd potato curry | Dahi Batatyachi Bhaji | Dahi wale aloo |
|---|---|---|---|---|
| Calories | 64.7 kcal | 108.8 kcal | 108.8 kcal | 108.8 kcal |
| Carbs | 7.1 g | 12 g | 12 g | 12 g |
| Protein | 1.9 g | 3.3 g | 3.3 g | 3.3 g |
| Fat | 3.2 g | 5.3 g | 5.3 g | 5.3 g |
| Fiber | 2.7 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 1 g | 1.8 g | 1.8 g | 1.8 g |
| Sodium | 195 mg | 247 mg | 247 mg | 247 mg |
| Cholesterol | 0.4 mg | 3.2 mg | 3.2 mg | 3.2 mg |
Health Goals Suitability
Weight Loss
At just 64.7 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 (1.9g 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 (0.4mg) and low saturated fat (0.7g) 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 (~101.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.1g) 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.
Meal prep friendly
Batatyachya phulkobi ani vatanyachya 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 (129.4-194 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 phulkobi ani vatanyachya bhaji contains 64.7 kcal (1.9g protein, 7.1g carbs, 3.2g fat). That's 64 kcal per 100g. You can track exact portions in the Hint app.
At just 64.7 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 phulkobi ani vatanyachya bhaji has 1.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Batatyachya phulkobi ani vatanyachya bhaji is light enough for dinner at 64.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Batatyachya phulkobi ani vatanyachya 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/foods6100092Cruciferous 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/nuw028Dietary 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/01.3
