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Begun Mugda Pulusu
Begun Mugda Pulusu has 113.5 calories per serving (1 Small Cup) — that's 107.6 calories per 100g. It provides 2.6g protein, 5.6g carbs, and 9g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3g 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 Begun Mugda Pulusu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories113.5 kcal
- Carbs5.6 g (22.3 kcal)
- Protein2.6 g (10.3 kcal)
- Fats9.0 g (80.9 kcal)
Nutrition Label
Begun Mugda Pulusu
- Serving Size1 Small Cup (100 g)
- Calories113.5 kcal
- Carbs5.6 g
- Fiber3.0 g
- Sugar2.6 g
- Protein2.6 g
- Fat9.0 g
- Saturated fat1.6 g
- Mono unsaturated fat3.9 g
- Poly unsaturated fat2.6 g
- Cholesterol0.0 mg
- Sodium143.5 mg
Nutrition per 100g
- Calories107.6 kcal
- Carbs5.3 g
- Fiber2.8 g
- Sugar2.4 g
- Protein2.4 g
- Fat8.5 g
- Cholesterol0.0 mg
- Sodium136.0 mg
1 serving = 105.5g
Cooking time: 5 minutes
Serves: 8 persons
Ingredients
Peanuts
50 Grams
Short purple brinjal
150 Grams
Tomato ripe local
50 Grams
Lemon juice
2 Table Spoon
Chillies green - all varieties
5 Grams
Curry leaves
15 Grams
Garlic small clove
5 Grams
Onion small
50 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Jaggery cane
1 Table Spoon
Rice bran oil
3 Table Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Red chilli powder
2 Tea Spoon
Coriander powder
2 Tea Spoon
Instructions
1
2
Make a puree
Add tomatoes and garlic to the mixie and grind them to a smooth paste.
3
Saute brinjals
Heat oil and add brinjals, in which four cuts have been made, and fry up to 50%.In the same oil, add mustard seeds, cumin seeds, green chillies, curry leaves, finely chopped onion, and salt and cover and cook until the onions turn golden.
4
Add peanuts
Once the onions are cooked, add the peanuts soaked for two hours and fry for 3 minutes. Then turmeric, coriander powder, and red chilli powder and fry the brinjal pieces for 2 minutes. The mirchi's get well fried after 2 minutes. Add 100 ml water, mix well. Cover and let the Brinjals cook until soft.
5
Add tomato puree
Add the tomato paste and 300 ml water to the brinjal and cook on a low flame for 7-8 minutes. After 15 minutes, add the jaggery piece, lemon juice, fried blue brinjals, and some chopped green coriander and mix well. Cook on a medium flame for 15 minutes and then remove from the fire.
Glycemic Index
48 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Begun Mugda Pulusu | Green mango curry | Kacha Aam Sabzi | Kacha Kathal Torkari |
|---|---|---|---|---|
| Calories | 113.5 kcal | 79.2 kcal | 79.2 kcal | 79.2 kcal |
| Carbs | 5.6 g | 10.6 g | 10.6 g | 10.6 g |
| Protein | 2.6 g | 1.4 g | 1.4 g | 1.4 g |
| Fat | 9 g | 3.5 g | 3.5 g | 3.5 g |
| Fiber | 3 g | 3.3 g | 3.3 g | 3.3 g |
| Sugar | 2.6 g | 4 g | 4 g | 4 g |
| Sodium | 143.5 mg | 212.6 mg | 212.6 mg | 212.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 113.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.6g 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 (1.6g) 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
Low GI (48) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~105.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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
Begun Mugda Pulusu 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 (227.1-340.6 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 Begun Mugda Pulusu contains 113.5 kcal (2.6g protein, 5.6g carbs, 9g fat). That's 107.6 kcal per 100g. You can track exact portions in the Hint app.
At just 113.5 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.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Begun Mugda Pulusu has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Begun Mugda Pulusu is light enough for dinner at 113.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Begun Mugda Pulusu 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.
Low GI (48) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
