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Chopping
Chop the beans into small pieces. Peel the tomato and chop them into small cubes. Grind the coconut powder into a fine paste using little water.
Cluster Beans Thenga Kari
Cluster Beans Thenga Kari has 99.8 calories per serving (1 Small Cup) — that's 92.1 calories per 100g. It provides 3.3g protein, 6g carbs, and 7g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 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 Cluster Beans Thenga Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
100kcal
per small katori
- Protein
- 3.3 g
- Carbs
- 6 g
- Fat
- 7 g
- GI
- 40 (Low)
Vegan
Prep: 10 minCook: 30 min Total: 40 minServes 4
- Serving Size 1 small cup (katori) (108.4 g)
- Calories99.8 kcal
- Carbs6.0 g (23.8 kcal)
- Protein3.3 g (13.4 kcal)
- Fat7.0 g (62.6 kcal)
Calories by portion
Calories and macros of Cluster Beans Thenga Kari for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 54 | 50 | 1.7 | 3 | 3.5 |
| 1 small cup (katori) | 108 | 100 | 3.3 | 6 | 7 |
| 1½ small cups (katori) | 163 | 150 | 5 | 8.9 | 10.4 |
| 2 small cups (katori) | 217 | 200 | 6.7 | 11.9 | 13.9 |
| 100 g | 100 | 92 | 3.1 | 5.5 | 6.4 |
Nutrition Label
Cluster Beans Thenga Kari
- Serving Size1 small cup (katori) (108.4 g)
- Calories99.8 kcal
- Carbs6.0 g
- Fiber5.0 g
- Sugar0.9 g
- Protein3.3 g
- Fat7.0 g
- Saturated fat2.7 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium231.0 mg
Nutrition per 100g
- Calories92.1 kcal
- Carbs5.5 g
- Fiber4.6 g
- Sugar0.8 g
- Protein3.1 g
- Fat6.4 g
- Cholesterol0.0 mg
- Sodium213.1 mg
1 serving = 108.4g
Ingredients
Black gram dal
1 tsp
Cluster beans
250 g
Tomato ripe local
100 g
Chillies green - all varieties
5 g
Curry leaves
5 g
Turmeric powder
0.5 tsp
Coconut kernel fresh
2 tbsp
Mustard seeds
0.5 tsp
Rice bran oil
1 tbsp
Salt
0.5 tsp
Ginger garlic paste
1 tbsp
Red chilli powder
5 g
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering. Now add the coconut paste and saute it.
3
Cooking
To the pan add chopped cluster beans along with tomato pieces, and cook them for 20 minutes while stirring occasionally. Once the beans are tender, add salt, red chili powder, and cook them for 5 more minutes.
4
Serve
Once the curry is done, serve it in a small cup with rice or roti.
How long to burn it off
Time a 65 kg adult needs to burn one serving (100 kcal).
- Brisk walking (5 km/h)25 min≈ 2,500 steps
- Running (8 km/h)11 min
- Cycling (moderate)13 min
- Yoga35 min
Glycemic Index
40 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 | Cluster Beans Thenga Kari | Cluster beans tomato curry | Ganwar phali tamatar sabzi | Gavar Tomato Bhaji |
|---|---|---|---|---|
| Calories | 99.8 kcal | 76.8 kcal | 76.8 kcal | 76.8 kcal |
| Carbs | 6 g | 5.9 g | 5.9 g | 5.9 g |
| Protein | 3.3 g | 3.3 g | 3.3 g | 3.3 g |
| Fat | 7 g | 4.4 g | 4.4 g | 4.4 g |
| Fiber | 5 g | 4.6 g | 4.6 g | 4.6 g |
| Sugar | 0.9 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 231 mg | 247.4 mg | 247.4 mg | 247.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Cluster beans tomato curry Ganwar phali tamatar sabzi Gavar Tomato Bhaji Kothavarangai Thakkali Kari Baingan aur Gavarfali ki Sabzi Bottle gourd coconut powder curry Brinjal cluster beans curry Chuvannaya Thenga Poti curry Cluster Beans Ellu Powder Kari Cluster beans sesame powder curry Dudhi khobare pood bhaji
Health Goals Suitability
Weight Loss
At just 99.8 kcal per serving, this is an excellent choice for weight management. The 5g 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 40, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.3g 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 (2.7g) 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 (40) with 5g 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 (~108.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.4g) 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
Cluster Beans Thenga Kari 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 (199.6-299.4 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 Cluster Beans Thenga Kari contains 99.8 kcal (3.3g protein, 6g carbs, 7g fat). That's 92.1 kcal per 100g. You can track exact portions in the Hint app.
At just 99.8 kcal per serving, this is an excellent choice for weight management. The 5g 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 40, this recipe supports stable blood sugar levels. The 5g fiber further slows glucose absorption. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Cluster Beans Thenga Kari has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Cluster Beans Thenga Kari is light enough for dinner at 99.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Cluster Beans Thenga Kari 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 (40) with 5g 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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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