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Wash and pressure cook
Soak the chickpeas for 8 hours. Pressure cook the chickpeas along with a little salt, turmeric for about 25 to 30 minutes and keep aside.
Ghugni
Ghugni has 149.3 calories per serving (1 Small Cup) — that's 148.8 calories per 100g. It provides 6.3g protein, 24.9g carbs, and 2.7g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 4.5g 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 Ghugni in the Hint app — India's comprehensive recipe and nutrition tracking platform.
149kcal
per small katori
- Protein
- 6.3 g
- Carbs
- 24.9 g
- Fat
- 2.7 g
- GI
- 62 (Medium)
Vegan Low fat
Prep: 20 minCook: 20 min Total: 40 minServes 4
- Serving Size 1 small cup (katori) (100.4 g)
- Calories149.3 kcal
- Carbs24.9 g (99.4 kcal)
- Protein6.3 g (25.3 kcal)
- Fat2.7 g (24.6 kcal)
Calories by portion
Calories and macros of Ghugni for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 50 | 75 | 3.2 | 12.4 | 1.4 |
| 1 small cup (katori) | 100 | 149 | 6.3 | 24.9 | 2.7 |
| 1½ small cups (katori) | 151 | 224 | 9.5 | 37.3 | 4.1 |
| 2 small cups (katori) | 201 | 299 | 12.6 | 49.7 | 5.5 |
| 100 g | 100 | 149 | 6.3 | 24.8 | 2.7 |
Nutrition Label
Ghugni
- Serving Size1 small cup (katori) (100.4 g)
- Calories149.3 kcal
- Carbs24.9 g
- Fiber4.5 g
- Sugar5.0 g
- Protein6.3 g
- Fat2.7 g
- Saturated fat0.5 g
- Mono unsaturated fat0.7 g
- Poly unsaturated fat1.1 g
- Cholesterol0.7 mg
- Sodium297.7 mg
Nutrition per 100g
- Calories148.8 kcal
- Carbs24.8 g
- Fiber4.5 g
- Sugar5.0 g
- Protein6.3 g
- Fat2.7 g
- Cholesterol0.7 mg
- Sodium296.6 mg
1 serving = 100.4g
Ingredients
Potato
100 g
Tomatoes raw
50 g
Cucumber, green, short
50 g
Lemon juice
1 tbsp
Coriander leaves
20 g
Onion small
50 g
Turmeric powder
2.5 g
Salt
0.5 tsp
Black pepper powder
0.5 tsp
Amchur powder
1 tsp
chat masala
1 tsp
Chickpeas
100 g
Instructions
1
2
Boil and mix the potatoes with vegetables
Boil the potatoes in the pressure cooker and cook until soft. Once done, peel and chop the potatoes. Allow it to cool completely.In a salad mixing bowl, add boiled and cooled chickpeas. Make sure that the chickpeas are drained and no additional water is present. Add chopped onion, tomato, boiled potatoes, and cucumber to it.
3
Mix the spices
To this mashed mix add chopped green chilies, coriander leaves, black pepper powder, chat masala, dry mango powder, lemon juice ,toss well.
4
Serve
Serve it as a snack garnished with chopped coriander leaves and chopped onions.
How long to burn it off
Time a 65 kg adult needs to burn one serving (149 kcal).
- Brisk walking (5 km/h)38 min≈ 3,800 steps
- Running (8 km/h)16 min
- Cycling (moderate)19 min
- Yoga53 min
Also Known As
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 | Ghugni | Black chana chaat | Kala chana chaat | Kalo Chola Chat |
|---|---|---|---|---|
| Calories | 149.3 kcal | 123.2 kcal | 80.2 kcal | 123.2 kcal |
| Carbs | 24.9 g | 19.9 g | 12.8 g | 19.9 g |
| Protein | 6.3 g | 8.8 g | 6 g | 8.8 g |
| Fat | 2.7 g | 0.9 g | 0.5 g | 0.9 g |
| Fiber | 4.5 g | 8.9 g | 5.8 g | 8.9 g |
| Sugar | 5 g | 2.1 g | 0.8 g | 2.1 g |
| Sodium | 297.7 mg | 154.5 mg | 59.6 mg | 154.5 mg |
| Cholesterol | 0.7 mg | 0 mg | 0 mg | 0 mg |
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Health Goals Suitability
Weight Loss
At just 149.3 kcal per serving, this is an excellent choice for weight management. The 4.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
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 (6.3g 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 (0.7mg) and low saturated fat (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.4g) 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
Ghugni 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 (298.7-448 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 Ghugni contains 149.3 kcal (6.3g protein, 24.9g carbs, 2.7g fat). That's 148.8 kcal per 100g. You can track exact portions in the Hint app.
At just 149.3 kcal per serving, this is an excellent choice for weight management. The 4.5g 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.
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.
Ghugni has 6.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Ghugni is light enough for dinner at 149.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Ghugni is moderate 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
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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