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Washing
Wash and chop the vegetables finely.
Kadai kaalaan
Kadai kaalaan has 93.6 calories per serving (1 Small Cup) — that's 88.5 calories per 100g. It provides 2g protein, 4.8g carbs, and 7.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Kadai kaalaan in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories93.6 kcal
- Carbs4.8 g (19.1 kcal)
- Protein2.0 g (8.1 kcal)
- Fats7.4 g (66.4 kcal)
Nutrition Label
Kadai kaalaan
- Serving Size1 Small Cup (100 g)
- Calories93.6 kcal
- Carbs4.8 g
- Fiber3.0 g
- Sugar1.2 g
- Protein2.0 g
- Fat7.4 g
- Saturated fat2.2 g
- Mono unsaturated fat2.7 g
- Poly unsaturated fat2.0 g
- Cholesterol5.3 mg
- Sodium318.0 mg
Nutrition per 100g
- Calories88.5 kcal
- Carbs4.5 g
- Fiber2.8 g
- Sugar1.1 g
- Protein1.9 g
- Fat7.0 g
- Cholesterol5.0 mg
- Sodium300.7 mg
1 serving = 105.8g
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Cream
1 Tea Spoon
Mushrooms raw
100 Grams
Ghee clarified butter
2 Tea Spoon
Fenugreek leaves
10 Grams
Capsicum green
50 Grams
Tomato ripe local
50 Grams
Lemon juice
1 Table Spoon
Chillies green - all varieties
10 Grams
Onion big
50 Grams
Cardamom green
1 Grams
Chillies red
10 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
1 Tea Spoon
Pepper, black
2 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Curd
50 Grams
Ginger garlic paste
1 Table Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Fennel seeds
1 Tea Spoon
Bay leaves
1 Grams
Instructions
1
2
Marination
Mix mushroom with ginger garlic paste, chili powder, salt, and lemon juice in a bowl. Set aside.
3
Roasting
Dry roast coriander seeds, cumin seeds, fennel seeds, black peppercorn, and dry red chilies on medium-low heat. Cool and grind the roasted spices to make a powder.
4
Simmering
Now add the ground masala and cook on high heat for 5-6 minutes. Add whisked curd, water, and salt to taste and cover the pan. Cook on low heat until it is almost cooked. Add marinated mushrooms, capsicum, onion cubes, garam masala, and turmeric powder and cook for another 5 minutes. Add fresh cream and kasuri methi and mix well.
5
Serving
Serve the kadai mushroom with a side of steamed basmati rice, roti, or naan.
Also Known As
Glycemic Index
62 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Kadai kaalaan | Kadai chicken | Kadai paneer | Kalan tikka masala |
|---|---|---|---|---|
| Calories | 93.6 kcal | 101.9 kcal | 129.6 kcal | 123.4 kcal |
| Carbs | 4.8 g | 4.4 g | 6.2 g | 5.8 g |
| Protein | 2 g | 4.5 g | 4.5 g | 3 g |
| Fat | 7.4 g | 7.4 g | 9.6 g | 9.8 g |
| Fiber | 3 g | 2.9 g | 2.8 g | 3.4 g |
| Sugar | 1.2 g | 0.9 g | 2.7 g | 1 g |
| Sodium | 318 mg | 324.8 mg | 320 mg | 328.9 mg |
| Cholesterol | 5.3 mg | 20.2 mg | 5.3 mg | 5.5 mg |
Health Goals Suitability
Weight Loss
At just 93.6 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (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
Low cholesterol (5.3mg) and low saturated fat (2.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (62) can spike insulin — 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.8g) 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
Kadai kaalaan 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 (187.2-280.8 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.
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 Kadai kaalaan contains 93.6 kcal (2g protein, 4.8g carbs, 7.4g fat). That's 88.5 kcal per 100g. You can track exact portions in the Hint app.
At just 93.6 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.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kadai kaalaan has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kadai kaalaan is light enough for dinner at 93.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kadai kaalaan 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.
Moderate-to-high GI (62) can spike insulin — 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
