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Preparation
Deseed the dates and finely chop the palak. Keep them aside in separate bowls.
Eenthappazhavum paalak rittayum
Eenthappazhavum paalak rittayum has 77.8 calories per serving (1 Small Cup) — that's 67.9 calories per 100g. It provides 3g protein, 11.2g carbs, and 2.3g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. The probiotic content supports gut health.
Track the exact calories and macros of Eenthappazhavum paalak rittayum in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories77.8 kcal
- Carbs11.2 g (44.9 kcal)
- Protein3.0 g (11.8 kcal)
- Fats2.3 g (21.0 kcal)
Nutrition Label
Eenthappazhavum paalak rittayum
- Serving Size1 Small Cup (100 g)
- Calories77.8 kcal
- Carbs11.2 g
- Fiber1.5 g
- Sugar6.3 g
- Protein3.0 g
- Fat2.3 g
- Saturated fat1.4 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.2 g
- Cholesterol8.5 mg
- Sodium383.3 mg
Nutrition per 100g
- Calories67.9 kcal
- Carbs9.8 g
- Fiber1.3 g
- Sugar5.5 g
- Protein2.6 g
- Fat2.0 g
- Cholesterol7.4 mg
- Sodium334.8 mg
1 serving = 114.5g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Spinach
50 Grams
Dates processed
25 Grams
Salt
2 Grams
Curd
150 Grams
Black pepper powder
2 Grams
Instructions
1
2
Blanching
Boil water in a vessel, add chopped palak and let it boil for 3-4 minutes and remove the leaves.
3
Curd preparation
Beat the curd along with salt and black pepper in a large bowl till it gets smooth and no lumps remain. Add some water, if required.
4
Mixing
Mix all the ingredients well.
5
Serving
Garnish with coriander leaves and serve chilled.
Glycemic Index
55 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 | Eenthappazhavum paalak rittayum | Bandhakopi Rayta | Cabbage raita | Cabbage Raitha |
|---|---|---|---|---|
| Calories | 77.8 kcal | 45.4 kcal | 45.4 kcal | 45.4 kcal |
| Carbs | 11.2 g | 4.2 g | 4.2 g | 4.2 g |
| Protein | 3 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 2.3 g | 2 g | 2 g | 2 g |
| Fiber | 1.5 g | 1.2 g | 1.2 g | 1.2 g |
| Sugar | 6.3 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 383.3 mg | 189.4 mg | 189.4 mg | 189.4 mg |
| Cholesterol | 8.5 mg | 7.7 mg | 7.7 mg | 7.7 mg |
Health Goals Suitability
Weight Loss
At 77.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (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
Low cholesterol (8.5mg) and low saturated fat (1.4g) make this heart-friendly.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~114.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~114.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~114.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~114.5g) 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
Eenthappazhavum paalak rittayum stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (155.6-233.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Eenthappazhavum paalak rittayum contains 77.8 kcal (3g protein, 11.2g carbs, 2.3g fat). That's 67.9 kcal per 100g. You can track exact portions in the Hint app.
At 77.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Eenthappazhavum paalak rittayum has 3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Eenthappazhavum paalak rittayum is light enough for dinner at 77.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Eenthappazhavum paalak rittayum 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary 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/01.3
