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Washing
Wash the vegetables thoroughly.
Chuvannaya Soup
Chuvannaya Soup has 123 calories per serving (1 Medium Cup) — that's 58 calories per 100g. It provides 1.8g protein, 13.6g carbs, and 6.8g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss. The 2.5g 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 Chuvannaya Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories123.0 kcal
- Carbs13.6 g (54.3 kcal)
- Protein1.8 g (7.3 kcal)
- Fats6.8 g (61.4 kcal)
Nutrition Label
Chuvannaya Soup
- Serving Size1 Medium Cup (200 g)
- Calories123.0 kcal
- Carbs13.6 g
- Fiber2.5 g
- Sugar2.3 g
- Protein1.8 g
- Fat6.8 g
- Saturated fat3.5 g
- Mono unsaturated fat2.1 g
- Poly unsaturated fat0.9 g
- Cholesterol13.5 mg
- Sodium545.2 mg
Nutrition per 100g
- Calories58.0 kcal
- Carbs6.4 g
- Fiber1.2 g
- Sugar1.1 g
- Protein0.9 g
- Fat3.2 g
- Cholesterol6.3 mg
- Sodium256.9 mg
1 serving = 212.3g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Potato
100 Grams
Ghee clarified butter
10 Grams
Elongate bottle gourd
100 Grams
Coriander leaves
10 Grams
Onion small
50 Grams
Salt
2.5 Grams
Water
150 Milliliter
Black pepper powder
2 Grams
Instructions
1
2
Chopping
Peel the vegetables and chop them into fine cubes .Remove seeds from bottle gourd.
3
Pressure Cooking
Pressure cook chopped vegetables by adding salt, water and pepper for 10 minutes until tender.
4
Cooling
Remove from flame and let it cool completely.
5
Blending
Blend it in a blender until it forms a smooth paste.
6
Simmering
Transfer the mixture to same non stick pan and let it simmer by adding more water, add ghee on the top and stir well.
7
Serving
Serve hot by transferring to serving bowl, garnished with coriander leaves.
Also Known As
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Chuvannaya Soup | Gummadi Soup | Kaddu ka soup | Mathanga soup |
|---|---|---|---|---|
| Calories | 123 kcal | 86.1 kcal | 86.1 kcal | 86.1 kcal |
| Carbs | 13.6 g | 8.7 g | 8.7 g | 8.7 g |
| Protein | 1.8 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 6.8 g | 4.9 g | 4.9 g | 4.9 g |
| Fiber | 2.5 g | 2.9 g | 2.9 g | 2.9 g |
| Sugar | 2.3 g | 4.8 g | 4.8 g | 4.8 g |
| Sodium | 545.2 mg | 473.4 mg | 473.4 mg | 473.4 mg |
| Cholesterol | 13.5 mg | 12.1 mg | 12.1 mg | 12.1 mg |
Health Goals Suitability
Weight Loss
At just 123 kcal per serving, this is an excellent choice for weight management.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (1.8g 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
Watch your intake — sodium (545.2mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Moderate-to-high GI (70) 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~212.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~212.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~212.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~212.3g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Chuvannaya 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.
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 (246-369.1 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 Chuvannaya Soup contains 123 kcal (1.8g protein, 13.6g carbs, 6.8g fat). That's 58 kcal per 100g. You can track exact portions in the Hint app.
At just 123 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Chuvannaya Soup has 1.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Chuvannaya Soup is light enough for dinner at 123 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Chuvannaya 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.
Moderate-to-high GI (70) 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Portion 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
