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Boiling
Trim the ends of beans and cut them into ~2-inch pieces. Steam the beans or boil them in water for just 5 mins. Drain, run under cold water and keep aside.
Kachri ki sabzi
Kachri ki sabzi has 61.3 calories per serving (1 Small Cup) — that's 58.4 calories per 100g. It provides 1.3g protein, 3.7g carbs, and 4.6g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.8g 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 Kachri ki sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs3.7 g (14.7 kcal)
- Protein1.3 g (5.4 kcal)
- Fats4.6 g (41.2 kcal)
Nutrition Label
Kachri ki sabzi
- Serving Size1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs3.7 g
- Fiber2.8 g
- Sugar1.1 g
- Protein1.3 g
- Fat4.6 g
- Saturated fat0.6 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat0.8 g
- Cholesterol0.0 mg
- Sodium274.2 mg
Nutrition per 100g
- Calories58.4 kcal
- Carbs3.5 g
- Fiber2.6 g
- Sugar1.1 g
- Protein1.3 g
- Fat4.4 g
- Cholesterol0.0 mg
- Sodium261.1 mg
1 serving = 105g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Cucumber, orange, round
250 Grams
French beans country
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Garlic small clove
10 Grams
Onion big
100 Grams
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
1 Grams
Salt
1 Tea Spoon
Water
200 Milliliter
Garam masala powder
0.5 Tea Spoon
Cumin powder
0.5 Tea Spoon
Coriander powder
1 Tea Spoon
Mustard oil
2 Table Spoon
Instructions
1
2
Chopping
Cut off the ends of cucumber/Kachri and peel. Cut the kachri lengthwise into half and scoop out the seeds. Now chop it into small pieces. Keep aside.
3
Sauteing
In a kadhai/wok, heat mustard oil on medium heat, add cumin seeds and asafetida. Next add onions, green chilies, and garlic. Mix well and sauté for a minute till the onion starts to soften.
4
Cooking
Reduce heat to low and add turmeric, coriander powder, cumin powder. Add the chopped kachri and mix well to coat the kachri and onions in the spices. Add one cup of water, cover and cook on medium heat for about 5 minutes till the kachri is soft.
5
Mixing
Add the steamed beans and salt. Mix well and cook covered for another couple of minutes. Sprinkle garam masala and mix.
6
Serving
Remove from heat and serve hot with some ragi roti and yellow dal or as a side to dal and rice.
Glycemic Index
50 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 | Kachri ki sabzi | Anda samosa | Andi samosa | Dim Samosa |
|---|---|---|---|---|
| Calories | 61.3 kcal | 164.8 kcal | 164.8 kcal | 164.8 kcal |
| Carbs | 3.7 g | 12.9 g | 12.9 g | 12.9 g |
| Protein | 1.3 g | 2.9 g | 2.9 g | 2.9 g |
| Fat | 4.6 g | 11.3 g | 11.3 g | 11.3 g |
| Fiber | 2.8 g | 0.9 g | 0.9 g | 0.9 g |
| Sugar | 1.1 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 274.2 mg | 33.5 mg | 33.5 mg | 33.5 mg |
| Cholesterol | 0 mg | 24 mg | 24 mg | 24 mg |
Health Goals Suitability
Weight Loss
At just 61.3 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.3g 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 (0.6g) 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 (50) with 2.8g 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 (~105g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105g) 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
Kachri ki sabzi 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 (122.6-183.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kachri ki sabzi contains 61.3 kcal (1.3g protein, 3.7g carbs, 4.6g fat). That's 58.4 kcal per 100g. You can track exact portions in the Hint app.
At just 61.3 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.8g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kachri ki sabzi has 1.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kachri ki sabzi is light enough for dinner at 61.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kachri ki sabzi 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 (50) with 2.8g 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
