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Washing
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Imli chawal
Imli chawal has 291 calories per serving (1 Medium Cup) — that's 146 calories per 100g. It provides 6.2g protein, 48.4g carbs, and 8.1g fat. With a low glycemic index (GI: 40), this recipe is suitable for heart health, PCOS. The 4.8g 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 Imli chawal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories291.0 kcal
- Carbs48.4 g (193.6 kcal)
- Protein6.2 g (24.7 kcal)
- Fats8.1 g (72.8 kcal)
Nutrition Label
Imli chawal
- Serving Size1 Medium Cup (200 g)
- Calories291.0 kcal
- Carbs48.4 g
- Fiber4.8 g
- Sugar12.0 g
- Protein6.2 g
- Fat8.1 g
- Saturated fat1.6 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.8 g
- Cholesterol0.0 mg
- Sodium398.6 mg
Nutrition per 100g
- Calories146.0 kcal
- Carbs24.3 g
- Fiber2.4 g
- Sugar6.0 g
- Protein3.1 g
- Fat4.1 g
- Cholesterol0.0 mg
- Sodium199.9 mg
1 serving = 199.4g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Bengal gram dal
1 Table Spoon
Black gram dal
1 Tea Spoon
Tamarind pulp
4 Table Spoon
Curry leaves
20 Grams
Asafoetida
1 Grams
Chillies red
20 Grams
Turmeric powder
1 Grams
Ground nut
1 Table Spoon
Mustard seeds
0.5 Tea Spoon
Jaggery cane
2 Table Spoon
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Rice preparation
Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 15 minutes. Turn off the heat and let the rice steam for 5 minutes. Keep the cooked rice aside.
3
Cooking
Heat oil and roast groundnuts along with both the dals. Saute till the dals splutter and slightly colored. Now add curry leaves and dry red chilies. Mix them well. Add salt, hing, red chili powder, and turmeric powder. Saute them well. Add jaggery to the cooked mix and saute well. Now add the tamarind pulp to the mix and saute till it becomes a semi-thick gravy. Add cooked rice to the mix. Saute it well so the rice is completely mixed with the cooked gravy.
4
Serving
Once done, remove it in a serving dish and serve hot.
Also Known As
Glycemic Index
40 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 | Imli chawal | Bitter gourd peanut fry | Kakara Verusanagapu Vepudu | Karela Moongfali Taliya |
|---|---|---|---|---|
| Calories | 291 kcal | 174.3 kcal | 174.3 kcal | 174.3 kcal |
| Carbs | 48.4 g | 9 g | 9 g | 9 g |
| Protein | 6.2 g | 5.9 g | 5.9 g | 5.9 g |
| Fat | 8.1 g | 12.7 g | 12.7 g | 12.7 g |
| Fiber | 4.8 g | 5.8 g | 5.8 g | 5.8 g |
| Sugar | 12 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 398.6 mg | 255.9 mg | 255.9 mg | 255.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 291 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 40). 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
Zero cholesterol and low saturated fat (1.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (40) with 4.8g 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 (~199.4g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~199.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~199.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~199.4g) 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.
Reduce calories
Reduce serving size by 25% to save ~72.8 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Imli chawal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (582.1-873.1 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 Imli chawal contains 291 kcal (6.2g protein, 48.4g carbs, 8.1g fat). That's 146 kcal per 100g. You can track exact portions in the Hint app.
At 291 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 40). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Imli chawal has 6.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Imli chawal at 291 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Imli chawal 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 (40) with 4.8g 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
