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Washing
Wash the pumpkin thoroughly.
Gummadi Soup
Gummadi Soup has 86.1 calories per serving (1 Medium Cup) — that's 40.6 calories per 100g. It provides 1.7g protein, 8.7g carbs, and 4.9g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.9g 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 Gummadi Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories86.1 kcal
- Carbs8.7 g (34.8 kcal)
- Protein1.7 g (6.9 kcal)
- Fats4.9 g (44.4 kcal)
Nutrition Label
Gummadi Soup
- Serving Size1 Medium Cup (200 g)
- Calories86.1 kcal
- Carbs8.7 g
- Fiber2.9 g
- Sugar4.8 g
- Protein1.7 g
- Fat4.9 g
- Saturated fat3.0 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat0.3 g
- Cholesterol12.1 mg
- Sodium473.4 mg
Nutrition per 100g
- Calories40.6 kcal
- Carbs4.1 g
- Fiber1.4 g
- Sugar2.2 g
- Protein0.8 g
- Fat2.3 g
- Cholesterol5.7 mg
- Sodium223.0 mg
1 serving = 212.3g
Cooking time: 10 minutes
Serves: 2 persons
Ingredients
Ghee clarified butter
10 Grams
Pumpkin orange round
150 Grams
Coriander leaves
10 Grams
Onion small
100 Grams
Salt
2.5 Grams
Water
150 Milliliter
Black pepper powder
2 Grams
Instructions
1
2
Chopping
Peel the pumpkin and chop it to fine cubes by removing the seeds.
3
Saute
To a non stick pan add ghee and saute onions till golden brown.Then add pumpkin cubes and saute for 3 minutes
4
Cooking
Cover it with a lid and cook on a medium flame by adding salt, water and pepper for 10 minutes until it is tender.
5
Cooling
Remove from flame and let it cool completely.
6
Blending
Blend it in a blender until it forms a smooth paste.
7
Simmering
Transfer the mixture to same non stick pan and let it simmer by adding more water.
8
Serving
Serve hot by transferring to serving bowl, garnished with coriander leaves.
Also Known As
Glycemic Index
44 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 | Gummadi Soup | Chuvannaya Soup | Dudhi Bhopalyachi soup | Lau Soup |
|---|---|---|---|---|
| Calories | 86.1 kcal | 123 kcal | 123 kcal | 123 kcal |
| Carbs | 8.7 g | 13.6 g | 13.6 g | 13.6 g |
| Protein | 1.7 g | 1.8 g | 1.8 g | 1.8 g |
| Fat | 4.9 g | 6.8 g | 6.8 g | 6.8 g |
| Fiber | 2.9 g | 2.5 g | 2.5 g | 2.5 g |
| Sugar | 4.8 g | 2.3 g | 2.3 g | 2.3 g |
| Sodium | 473.4 mg | 545.2 mg | 545.2 mg | 545.2 mg |
| Cholesterol | 12.1 mg | 13.5 mg | 13.5 mg | 13.5 mg |
Health Goals Suitability
Weight Loss
At just 86.1 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.7g 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 (12.1mg) and low saturated fat (3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (44) with 2.9g 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~212.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~212.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~212.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~212.3g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Gummadi Soup 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.
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 (172.3-258.4 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Gummadi Soup contains 86.1 kcal (1.7g protein, 8.7g carbs, 4.9g fat). That's 40.6 kcal per 100g. You can track exact portions in the Hint app.
At just 86.1 kcal per serving, this is an excellent choice for weight management. 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 44, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Gummadi Soup has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Gummadi Soup is light enough for dinner at 86.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Gummadi Soup 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 (44) with 2.9g 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
