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Peeling
Peel and roughly chop the ginger.
Inji Sadhani
Inji Sadhani has 19.8 calories per serving (1 Table Spoon) — that's 124.7 calories per 100g. It provides 0.6g protein, 2.3g carbs, and 0.9g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Inji Sadhani in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Table Spoon (15 g)
- Calories19.8 kcal
- Carbs2.3 g (9.4 kcal)
- Protein0.6 g (2.4 kcal)
- Fats0.9 g (8.0 kcal)
Nutrition Label
Inji Sadhani
- Serving Size1 Table Spoon (15 g)
- Calories19.8 kcal
- Carbs2.3 g
- Fiber1.1 g
- Sugar1.0 g
- Protein0.6 g
- Fat0.9 g
- Saturated fat0.2 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium28.1 mg
Nutrition per 100g
- Calories124.7 kcal
- Carbs14.8 g
- Fiber7.1 g
- Sugar6.4 g
- Protein3.9 g
- Fat5.6 g
- Cholesterol0.0 mg
- Sodium177.5 mg
1 serving = 15.9g
Cooking time: 5 minutes
Serves: 14 persons
Ingredients
Whole bengal gram
2 Tea Spoon
Black gram dal
1 Tea Spoon
Curry leaves
10 Grams
Ginger fresh
100 Grams
Chillies red
20 Grams
Fenugreek seeds
0.5 Grams
Mustard seeds
0.5 Grams
Jaggery cane
15 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Grams
Water
50 Milliliter
Instructions
1
2
Sautéing
In a thick bottomed pan heat oil. Add chana dal, urad dal, mustard seeds, and methi seeds. Roast for a minute on low flame, additionally add dry red chilli, curry leaves, and peeled ginger. Continue to saute on low flame till the raw smell from ginger disappears.
3
Grinding
Transfer the mixture to the blender. Add in jaggery, salt, and tamarind pulp. Blend to smooth paste adding more water if required.
4
Tempering
For tempering, heat oil in a small kadai. Add in mustard seeds and curry leaves, allow to splutter, and transfer the tempering over prepared ginger chutney.
5
Serving
Transfer it to a serving bowl. Finally, serve ginger chutney along with idli or dosa.
Also Known As
Glycemic Index
53 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 | Inji Sadhani | Kanda chutney | Onion chutney | Peyaj chutney |
|---|---|---|---|---|
| Calories | 19.8 kcal | 17.9 kcal | 17.9 kcal | 17.9 kcal |
| Carbs | 2.3 g | 1.9 g | 1.9 g | 1.9 g |
| Protein | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Fat | 0.9 g | 0.8 g | 0.8 g | 0.8 g |
| Fiber | 1.1 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 1 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 28.1 mg | 53.7 mg | 53.7 mg | 53.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 19.8 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
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.6g 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 (0.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
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 Table Spoon (~15.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Table Spoon (~15.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Table Spoon (~15.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Table Spoon (~15.9g) 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
Inji Sadhani 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 (39.5-59.3 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 Inji Sadhani contains 19.8 kcal (0.6g protein, 2.3g carbs, 0.9g fat). That's 124.7 kcal per 100g. You can track exact portions in the Hint app.
At 19.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Inji Sadhani has 0.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Inji Sadhani is light enough for dinner at 19.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Inji Sadhani 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.
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
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.26.8.2261Curcumin 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
