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Mix the vegetables
Wash the vegetables thoroughly and chop them into round slices.
Bhel shobjir sathe
Bhel shobjir sathe has 130.7 calories per serving (1 Small Cup) — that's 109 calories per 100g. It provides 3.2g protein, 27.9g carbs, and 0.7g fat. With a medium glycemic index (GI: 62), 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 Bhel shobjir sathe in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories130.7 kcal
- Carbs27.9 g (111.5 kcal)
- Protein3.2 g (12.8 kcal)
- Fats0.7 g (6.4 kcal)
Nutrition Label
Bhel shobjir sathe
- Serving Size1 Small Cup (100 g)
- Calories130.7 kcal
- Carbs27.9 g
- Fiber2.7 g
- Sugar4.4 g
- Protein3.2 g
- Fat0.7 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.1 g
- Cholesterol0.0 mg
- Sodium279.9 mg
Nutrition per 100g
- Calories109.0 kcal
- Carbs23.3 g
- Fiber2.2 g
- Sugar3.7 g
- Protein2.7 g
- Fat0.6 g
- Cholesterol0.0 mg
- Sodium233.6 mg
1 serving = 119.8g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Puffed rice
100 Grams
Cucumber, green, short
50 Grams
Tomato ripe local
50 Grams
Dates processed
20 Grams
Chillies green - all varieties
15 Grams
Coriander leaves
25 Grams
Ginger fresh
2.5 Grams
Mint leaves
25 Grams
Onion small
25 Grams
Salt
0.5 Tea Spoon
Water
3 Table Spoon
Amchur powder
2.5 Grams
Instructions
1
2
Make green chutney
Rinse and roughly chop fresh coriander leaves, mint leaves. Place the coriander leaves in a small grinder jar. Also add ½ inch ginger (peeled and roughly chopped), 1 to 2 green chilies, chat masala, and salt. Add 2 tablespoons of water or as required and grind to a smooth chutney. Remove green chutney in a bowl and keep aside.
3
Date chutney
Cook and puree dried dates and add some dried powdered ginger. Add 2 to 3 tablespoons water or as required and grind to a smooth consistency. Remove chutney in a bowl and keep aside.
4
Mixing
In a bowl take puffed rice, add chopped vegetables, add a tablespoon of green and date chutney, mix everything well.
5
Serve it
Serve it garnished with coriander leaves.
Also Known As
Glycemic Index
62 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 | Bhel shobjir sathe | Black chana chaat | Cudumpil kaykari centvis | Grilled vegetable sandwich |
|---|---|---|---|---|
| Calories | 130.7 kcal | 123.2 kcal | 56.1 kcal | 56.1 kcal |
| Carbs | 27.9 g | 19.9 g | 6.5 g | 6.5 g |
| Protein | 3.2 g | 8.8 g | 2.3 g | 2.3 g |
| Fat | 0.7 g | 0.9 g | 2.3 g | 2.3 g |
| Fiber | 2.7 g | 8.9 g | 1.5 g | 1.5 g |
| Sugar | 4.4 g | 2.1 g | 0.9 g | 0.9 g |
| Sodium | 279.9 mg | 154.5 mg | 263.8 mg | 263.8 mg |
| Cholesterol | 0 mg | 0 mg | 4.7 mg | 4.7 mg |
Similar Recipes
Black chana chaat Cudumpil kaykari centvis Grilled vegetable sandwich Kala chana chaat Kalo Chola Chat Kalya Chanyachi Chat Karimburuthikkal Chaat Karuppu Kondai Kadalai Salad Varattilum kayaar sandwich Cucumber tomato corn peanut salad Kheera Tamatar Makai Moongphali Salad Vellarika Thakkali Kon Mutt Vellarikkai Thakkali Solam Verkadala Salad Rava uttapam
Health Goals Suitability
Weight Loss
At just 130.7 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (3.2g 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 (0.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (62) 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 (~119.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~119.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~119.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~119.8g) 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.
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
Bhel shobjir sathe 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 (261.3-392 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 Bhel shobjir sathe contains 130.7 kcal (3.2g protein, 27.9g carbs, 0.7g fat). That's 109 kcal per 100g. You can track exact portions in the Hint app.
At just 130.7 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.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bhel shobjir sathe has 3.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Bhel shobjir sathe is light enough for dinner at 130.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bhel shobjir sathe 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 (62) 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
