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Chopping
Chop the beans into small pieces. Peel the potatoes and chop them into small cubes. Place the potato cubes in a bowl of water to prevent blackening (oxidation).
French Beans Urulakizhangu Curry
French Beans Urulakizhangu Curry has 75.1 calories per serving (1 Small Cup) — that's 75 calories per 100g. It provides 2.5g protein, 6.5g carbs, and 4.3g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 4.2g 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 French Beans Urulakizhangu Curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories75.1 kcal
- Carbs6.5 g (26.1 kcal)
- Protein2.5 g (10.1 kcal)
- Fats4.3 g (38.9 kcal)
Nutrition Label
French Beans Urulakizhangu Curry
- Serving Size1 Small Cup (100 g)
- Calories75.1 kcal
- Carbs6.5 g
- Fiber4.2 g
- Sugar0.8 g
- Protein2.5 g
- Fat4.3 g
- Saturated fat0.8 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium251.8 mg
Nutrition per 100g
- Calories75.0 kcal
- Carbs6.5 g
- Fiber4.2 g
- Sugar0.8 g
- Protein2.5 g
- Fat4.3 g
- Cholesterol0.0 mg
- Sodium251.5 mg
1 serving = 100.1g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
French beans country
250 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Ginger garlic paste
1 Table Spoon
Red chilli powder
5 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, turmeric, curry leaves, green chilies, and ginger-garlic paste. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped french beans along with potato cubes, and cook them for 20 minutes while stirring occasionally. Once the french beans and potato cubes 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
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 | French Beans Urulakizhangu Curry | Aavalikkaya Urukkakizhanga curry | Alasande batata bhaji | Avaraikkai Urulaikkizhangu Kari |
|---|---|---|---|---|
| Calories | 75.1 kcal | 79.3 kcal | 79.3 kcal | 79.3 kcal |
| Carbs | 6.5 g | 6.7 g | 6.7 g | 6.7 g |
| Protein | 2.5 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 4.3 g | 4.2 g | 4.2 g | 4.2 g |
| Fiber | 4.2 g | 6.9 g | 6.9 g | 6.9 g |
| Sugar | 0.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 251.8 mg | 256.3 mg | 256.3 mg | 256.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 75.1 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.5g 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 (0.8g) 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
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.
Portion Guidance
Weight Loss
1 Small Cup (~100.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.1g) 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
French Beans Urulakizhangu Curry 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 (150.1-225.2 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 French Beans Urulakizhangu Curry contains 75.1 kcal (2.5g protein, 6.5g carbs, 4.3g fat). That's 75 kcal per 100g. You can track exact portions in the Hint app.
At just 75.1 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. 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.
French Beans Urulakizhangu Curry has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, French Beans Urulakizhangu Curry is light enough for dinner at 75.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since French Beans Urulakizhangu Curry 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/foods6100092Portion 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
