Looking for a Personalized Diet Plan?
Washing
Wash the bengal gram dal, soak for half an hour. Pressure-cook till soft. Mash and keep aside.
Bottlegourd dalcha
Bottlegourd dalcha has 80 calories per serving (1 Small Cup) — that's 73 calories per 100g. It provides 2.6g protein, 11.5g carbs, and 2.6g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.6g 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 Bottlegourd dalcha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories80.0 kcal
- Carbs11.5 g (45.9 kcal)
- Protein2.6 g (10.3 kcal)
- Fats2.6 g (23.8 kcal)
Nutrition Label
Bottlegourd dalcha
- Serving Size1 Small Cup (100 g)
- Calories80.0 kcal
- Carbs11.5 g
- Fiber3.6 g
- Sugar4.6 g
- Protein2.6 g
- Fat2.6 g
- Saturated fat0.5 g
- Mono unsaturated fat0.9 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium7.1 mg
Nutrition per 100g
- Calories73.0 kcal
- Carbs10.5 g
- Fiber3.3 g
- Sugar4.2 g
- Protein2.3 g
- Fat2.4 g
- Cholesterol0.0 mg
- Sodium6.5 mg
1 serving = 109.6g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Bengal gram dal
50 Grams
Elongate bottle gourd
250 Grams
Tomato ripe local
100 Grams
Tamarind pulp
50 Milliliter
Chillies green - all varieties
5 Grams
Coriander leaves
15 Grams
Curry leaves
5 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
2 Tea Spoon
Cinnamon
2 Grams
Bay leaves
5 Grams
Instructions
1
2
Add spices
In a thick bottomed pan, heat oil. Add all the spices listed above. Fry till aromatic. Add the onions. Cook till soft. Add salt, turmeric, red chili powder, curry leaves and mix well. Add ginger-garlic paste and cook till the raw flavor is gone.
3
Add vegetables
Now, add tomatoes and cook till the oil separates. Now add the bottle gourd pieces and cook for 5 min. Add the tamarind juice and bring to a boil.
4
Add the dal
Add the mashed bengal gram dal and mix well. Adjust the seasoning by adding salt. Also, add the coriander leaves and bring to a boil. Adjust the consistency by adding more water. Add the slit green chilies and boil. Turn off the flame.
5
Serve hot
Serve hot with jeera rice or steamed rice.
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 | Bottlegourd dalcha | Tamatar Bhaat | Tamatar chawal | Thakkali Choru |
|---|---|---|---|---|
| Calories | 80 kcal | 215.8 kcal | 598.7 kcal | 215.8 kcal |
| Carbs | 11.5 g | 34.4 g | 100.1 g | 34.4 g |
| Protein | 2.6 g | 4.7 g | 33.7 g | 4.7 g |
| Fat | 2.6 g | 6.6 g | 7.1 g | 6.6 g |
| Fiber | 3.6 g | 3.4 g | 25.9 g | 3.4 g |
| Sugar | 4.6 g | 1 g | 2.1 g | 1 g |
| Sodium | 7.1 mg | 394.4 mg | 444.5 mg | 394.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 80 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. 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 3.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
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 (0.5g) 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 3.6g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~109.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~109.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.6g) 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
Bottlegourd dalcha 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 (160-240 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 Bottlegourd dalcha contains 80 kcal (2.6g protein, 11.5g carbs, 2.6g fat). That's 73 kcal per 100g. You can track exact portions in the Hint app.
At just 80 kcal per serving, this is an excellent choice for weight management. The 3.6g of dietary fiber promotes satiety, helping you feel full longer. 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 3.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Bottlegourd dalcha has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Bottlegourd dalcha is light enough for dinner at 80 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Bottlegourd dalcha 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 3.6g 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
