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Boiling
Place the beets and potatoes in separate bowls, each with enough water to cover. Set aside to soak until you need them.
Beet Alu Torkari
Beet Alu Torkari has 136.6 calories per serving (1 Small Cup) — that's 111.8 calories per 100g. It provides 2.3g protein, 9g carbs, and 10.2g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 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 Beet Alu Torkari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories136.6 kcal
- Carbs9.0 g (35.9 kcal)
- Protein2.3 g (9.2 kcal)
- Fats10.2 g (91.4 kcal)
Nutrition Label
Beet Alu Torkari
- Serving Size1 Small Cup (100 g)
- Calories136.6 kcal
- Carbs9.0 g
- Fiber4.0 g
- Sugar2.2 g
- Protein2.3 g
- Fat10.2 g
- Saturated fat4.1 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat2.1 g
- Cholesterol0.8 mg
- Sodium334.7 mg
Nutrition per 100g
- Calories111.8 kcal
- Carbs7.4 g
- Fiber3.2 g
- Sugar1.8 g
- Protein1.9 g
- Fat8.3 g
- Cholesterol0.7 mg
- Sodium274.0 mg
1 serving = 122.2g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Potato
100 Grams
Beet root
100 Grams
Curry leaves
10 Grams
Chillies red
5 Grams
Cumin seeds
0.5 Tea Spoon
Coconut kernal dry
25 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Red chilli powder
1 Tea Spoon
Instructions
1
2
Add the tempering
Heat the oil in a large skillet over medium-high heat. Cook the lentils, mustard seed, cumin seed, in the hot oil until the seeds begin to splutter, about 30 seconds. Stir the asafoetida and curry leaves into the mixture and cook another few seconds.
3
Cooking
Drain the beets and potatoes and add to the skillet. Cook and stir until they begin to brown, about 5 minutes. Reduce heat to medium-low, cover, and continue cooking until the potatoes and beets are soft, about 20 minutes more. If there is excess water in the pan, increase the heat to high and cook until the water evaporates completely. Stir the coconut into the mixture and serve immediately.
4
Serve
Garnish with coriander leaves. Serve the beetroot aloo sabzi with vrat ki roti or singhare ke poori or rajgire ki poori.
Glycemic Index
64 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 | Beet Alu Torkari | Tamatar pyaaz ki sabzi | Thakkali Ulli curry | Thakkali Vengaaya Kari |
|---|---|---|---|---|
| Calories | 136.6 kcal | 73.1 kcal | 73.1 kcal | 73.1 kcal |
| Carbs | 9 g | 5.3 g | 5.3 g | 5.3 g |
| Protein | 2.3 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 10.2 g | 5 g | 5 g | 5 g |
| Fiber | 4 g | 2.7 g | 2.7 g | 2.7 g |
| Sugar | 2.2 g | 2.1 g | 2.1 g | 2.1 g |
| Sodium | 334.7 mg | 282.4 mg | 282.4 mg | 282.4 mg |
| Cholesterol | 0.8 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 136.6 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 64). 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 (2.3g 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 (0.8mg) and low saturated fat (4.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (64) 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 (~122.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~122.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~122.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~122.2g) 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
Beet Alu Torkari 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 (273.1-409.7 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.
Frequently Asked Questions
One serving of Beet Alu Torkari contains 136.6 kcal (2.3g protein, 9g carbs, 10.2g fat). That's 111.8 kcal per 100g. You can track exact portions in the Hint app.
At just 136.6 kcal per serving, this is an excellent choice for weight management. The 4g 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: 64). 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 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Beet Alu Torkari has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Beet Alu Torkari is light enough for dinner at 136.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Beet Alu Torkari 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 (64) 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/foods6100092Dietary 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/01.3Portion 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
