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Wash and chop the vegetables
Wash the lady's fingers and slice them. Chop onions and tomatoes.
Bendakaya Soup
Bendakaya Soup has 35.7 calories per serving (1 Small Cup) — that's 32.2 calories per 100g. It provides 1.1g protein, 3.7g carbs, and 1.8g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g 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 Bendakaya Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories35.7 kcal
- Carbs3.7 g (14.9 kcal)
- Protein1.1 g (4.6 kcal)
- Fats1.8 g (16.2 kcal)
Nutrition Label
Bendakaya Soup
- Serving Size1 Small Cup (100 g)
- Calories35.7 kcal
- Carbs3.7 g
- Fiber2.1 g
- Sugar1.1 g
- Protein1.1 g
- Fat1.8 g
- Saturated fat1.1 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.1 g
- Cholesterol4.2 mg
- Sodium118.2 mg
Nutrition per 100g
- Calories32.2 kcal
- Carbs3.4 g
- Fiber1.9 g
- Sugar1.0 g
- Protein1.0 g
- Fat1.6 g
- Cholesterol3.7 mg
- Sodium106.7 mg
1 serving = 110.8g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Butter
1 Table Spoon
Ladies finger
250 Grams
Tomato ripe local
100 Grams
Onion small
100 Grams
Pepper, black
0.5 Tea Spoon
Salt
2 Grams
Water
300 Milliliter
Bay leaves
2 Grams
Thyme dried
1 Tea Spoon
Instructions
1
2
Saute the vegetables
In a pan melt butter, add onions, and fry. Add lady's fingers and toss lightly. Add tomatoes and herbs. Saute well on high flame, add water and simmer on high flame .
3
Serve it
Add salt, black pepper. Serve hot
Also Known As
Glycemic Index
44 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 | Bendakaya Soup | Tamatar pyaaz salad | Thakkali Ulli Salad | Thakkali Vengayam Salad |
|---|---|---|---|---|
| Calories | 35.7 kcal | 36.9 kcal | 36.9 kcal | 36.9 kcal |
| Carbs | 3.7 g | 7.2 g | 7.2 g | 7.2 g |
| Protein | 1.1 g | 1.4 g | 1.4 g | 1.4 g |
| Fat | 1.8 g | 0.3 g | 0.3 g | 0.3 g |
| Fiber | 2.1 g | 1.5 g | 1.5 g | 1.5 g |
| Sugar | 1.1 g | 3.5 g | 3.5 g | 3.5 g |
| Sodium | 118.2 mg | 7 mg | 7 mg | 7 mg |
| Cholesterol | 4.2 mg | 0 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At just 35.7 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 44, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.1g 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 (4.2mg) and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 2.1g 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.
Portion Guidance
Weight Loss
1 Small Cup (~110.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~110.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~110.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~110.8g) 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.
Meal prep friendly
Bendakaya Soup 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 (71.4-107.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Bendakaya Soup contains 35.7 kcal (1.1g protein, 3.7g carbs, 1.8g fat). That's 32.2 kcal per 100g. You can track exact portions in the Hint app.
At just 35.7 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bendakaya Soup has 1.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Bendakaya Soup is light enough for dinner at 35.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bendakaya Soup 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 (44) with 2.1g 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
