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Washing
Wash the gongura leaves thoroughly, keep them aside. Clean and wash mutton thoroughly and keep aside.
Gongura mutton
Gongura mutton has 113.7 calories per serving (1 Small Cup) — that's 113.9 calories per 100g. It provides 6.2g protein, 3g carbs, and 8.5g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 2.3g 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 Gongura mutton in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories113.7 kcal
- Carbs3.0 g (12.1 kcal)
- Protein6.2 g (24.7 kcal)
- Fats8.5 g (76.9 kcal)
Nutrition Label
Gongura mutton
- Serving Size1 Small Cup (100 g)
- Calories113.7 kcal
- Carbs3.0 g
- Fiber2.3 g
- Sugar0.6 g
- Protein6.2 g
- Fat8.5 g
- Saturated fat2.4 g
- Mono unsaturated fat3.4 g
- Poly unsaturated fat2.0 g
- Cholesterol20.5 mg
- Sodium168.3 mg
Nutrition per 100g
- Calories113.9 kcal
- Carbs3.0 g
- Fiber2.4 g
- Sugar0.6 g
- Protein6.2 g
- Fat8.6 g
- Cholesterol20.6 mg
- Sodium168.6 mg
1 serving = 99.8g
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Chillies green - all varieties
20 Grams
Coriander leaves
20 Grams
Onion big
50 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Turmeric powder
1 Grams
Goat shoulder
150 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
0.5 Tea Spoon
Green Sorrel leaves
100 Grams
Instructions
1
2
Pressure cooking
Take mutton in a pressure cooker, add cumin powder, coriander powder, red chili powder, 1/2 cup of water, salt, and mix well and cook it with a closed lid till the mutton pieces are tender.
3
Cooking
Now in a pan, heat oil, add whole garam masala spices along with chopped onions, salt cook this till onions change color to a golden brown. Add ginger-garlic paste and saute it, add turmeric powder, green chilies, sorrel leaves(gongura leaves), mix well and cook it on a very slow flame till oil oozes out. Then add cooked mutton along with the remaining water to the same pan and let it cook for 5 more minutes, then add garam masala powder, coriander leaves and mix well.
4
Serving
Serve with rice or roti.
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 | Gongura mutton | Ambadi kombdi rassa | Gongura chicken curry | Kongura Sikan Kari |
|---|---|---|---|---|
| Calories | 113.7 kcal | 102.2 kcal | 102.2 kcal | 102.2 kcal |
| Carbs | 3 g | 2.7 g | 2.7 g | 2.7 g |
| Protein | 6.2 g | 6.1 g | 6.1 g | 6.1 g |
| Fat | 8.5 g | 7.4 g | 7.4 g | 7.4 g |
| Fiber | 2.3 g | 1.9 g | 1.9 g | 1.9 g |
| Sugar | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 168.3 mg | 258.4 mg | 258.4 mg | 258.4 mg |
| Cholesterol | 20.5 mg | 21.5 mg | 21.5 mg | 21.5 mg |
Health Goals Suitability
Weight Loss
At just 113.7 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (6.2g 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 (20.5mg) and low saturated fat (2.4g) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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
Gongura mutton 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 (227.5-341.2 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 Gongura mutton contains 113.7 kcal (6.2g protein, 3g carbs, 8.5g fat). That's 113.9 kcal per 100g. You can track exact portions in the Hint app.
At just 113.7 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 62). 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.
Gongura mutton has 6.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Gongura mutton is light enough for dinner at 113.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Gongura mutton 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary 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
