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Soak the peas
Soak the dried green chickpeas overnight and in the morning cook it along with salt for 3 whistles in a pressure cooker and keep aside.
Hara dhania choliya
Hara dhania choliya has 114.1 calories per serving (1 Small Cup) — that's 97.9 calories per 100g. It provides 5.4g protein, 13.7g carbs, and 4.2g fat. With a low glycemic index (GI: 42), this recipe is suitable for weight loss, diabetes management, heart health and more. The 5.9g 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 Hara dhania choliya in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories114.1 kcal
- Carbs13.7 g (54.9 kcal)
- Protein5.4 g (21.5 kcal)
- Fats4.2 g (37.7 kcal)
Nutrition Label
Hara dhania choliya
- Serving Size1 Small Cup (100 g)
- Calories114.1 kcal
- Carbs13.7 g
- Fiber5.9 g
- Sugar1.3 g
- Protein5.4 g
- Fat4.2 g
- Saturated fat2.1 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat0.5 g
- Cholesterol8.2 mg
- Sodium221.0 mg
Nutrition per 100g
- Calories97.9 kcal
- Carbs11.8 g
- Fiber5.0 g
- Sugar1.1 g
- Protein4.6 g
- Fat3.6 g
- Cholesterol7.1 mg
- Sodium189.7 mg
1 serving = 116.5g
Cooking time: 15 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Dry peas
100 Grams
Tomato ripe local
50 Grams
Coriander leaves
20 Grams
Garlic small clove
2 Grams
Ginger fresh
2 Grams
Onion small
50 Grams
Cloves
1 Grams
Salt
2.5 Grams
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Coriander powder
5 Grams
Instructions
1
2
Grind the peas
Grind the dry spices using a hand mixer or blender adding little water and keep aside.
3
Prepare the seasoning
Heat green in a heavy bottom pan on low heat, add the cinnamon stick and finely chopped onions, and sauté till it becomes translucent. Add the ground spice paste and saute until the raw smell goes away. Add the finely chopped tomatoes and cook until it turns soft and mushy.
4
Mix the dry spices
Now add the spice powders - coriander, chili, and garam masala powder and cook until the whole mixture comes together and oil separates out. Add the boiled green chickpeas, water, and season with salt, and simmer for 10 minutes.
5
Serve hot
Garnish with coriander leaves and switch off the flame. Serve hot with roti or rice.
Glycemic Index
42 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 | Hara dhania choliya | Amritsari paruppu | Dal amritsari | Palak saag |
|---|---|---|---|---|
| Calories | 114.1 kcal | 125.5 kcal | 125.5 kcal | 57.3 kcal |
| Carbs | 13.7 g | 10.5 g | 10.5 g | 3.9 g |
| Protein | 5.4 g | 4 g | 4 g | 1.7 g |
| Fat | 4.2 g | 7.5 g | 7.5 g | 3.9 g |
| Fiber | 5.9 g | 4.1 g | 4.1 g | 2.5 g |
| Sugar | 1.3 g | 1.3 g | 1.3 g | 0.9 g |
| Sodium | 221 mg | 220.6 mg | 220.6 mg | 206.1 mg |
| Cholesterol | 8.2 mg | 16.5 mg | 16.5 mg | 8.5 mg |
Health Goals Suitability
Weight Loss
At just 114.1 kcal per serving, this is an excellent choice for weight management. The 5.9g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 5.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (5.4g 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 (8.2mg) and low saturated fat (2.1g) 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
Low GI (42) with 5.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~116.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~116.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~116.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~116.5g) 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
Hara dhania choliya 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.
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 (228.2-342.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Hara dhania choliya contains 114.1 kcal (5.4g protein, 13.7g carbs, 4.2g fat). That's 97.9 kcal per 100g. You can track exact portions in the Hint app.
At just 114.1 kcal per serving, this is an excellent choice for weight management. The 5.9g 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.
With a low glycemic index of 42, this recipe supports stable blood sugar levels. The 5.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 42 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Hara dhania choliya has 5.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Hara dhania choliya is light enough for dinner at 114.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Hara dhania choliya 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.
Low GI (42) with 5.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
