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Pressure cook bengal gram
Wash and soak bengal gram whole night,rinse them well and pressure cook with salt and turmeric for 5-6 whistles.Let the steam release ,drain water and cool them.
Kadalai Sundal
Kadalai Sundal has 238.4 calories per serving (1 Small Cup) — that's 225.7 calories per 100g. It provides 12g protein, 25.1g carbs, and 10g fat. With a low glycemic index (GI: 44), this recipe is suitable for diabetes management, heart health, PCOS. The 17.1g 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 Kadalai Sundal in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories238.4 kcal
- Carbs25.1 g (100.4 kcal)
- Protein12.0 g (48.1 kcal)
- Fats10.0 g (89.9 kcal)
Nutrition Label
Kadalai Sundal
- Serving Size1 Small Cup (100 g)
- Calories238.4 kcal
- Carbs25.1 g
- Fiber17.1 g
- Sugar1.2 g
- Protein12.0 g
- Fat10.0 g
- Saturated fat3.0 g
- Mono unsaturated fat2.3 g
- Poly unsaturated fat2.8 g
- Cholesterol0.0 mg
- Sodium249.2 mg
Nutrition per 100g
- Calories225.7 kcal
- Carbs23.8 g
- Fiber16.2 g
- Sugar1.1 g
- Protein11.4 g
- Fat9.5 g
- Cholesterol0.0 mg
- Sodium236.0 mg
1 serving = 105.6g
Cooking time: 5 minutes
Serves: 4 persons
Ingredients
Whole bengal gram
250 Grams
Curry leaves
10 Grams
Asafoetida
0.5 Grams
Chillies red
10 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Coconut kernel fresh
2 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
100 Milliliter
Instructions
1
2
Add tempering
Heat oil in a pan,add mustard ,cumin when they begin add dry red chillies, curry leaves, asafoetida.Let it cool and add grated coconut .Pour this tempering over cooked chana ,and serve hot.
Also Known As
Glycemic Index
44 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 | Kadalai Sundal | Moong sprouts stir fry | Muga sprautaguli bhajuna | Passi Parippu Sprouts Stir Fry |
|---|---|---|---|---|
| Calories | 238.4 kcal | 110.4 kcal | 110.4 kcal | 110.4 kcal |
| Carbs | 25.1 g | 6.3 g | 6.3 g | 6.3 g |
| Protein | 12 g | 3.2 g | 3.2 g | 3.2 g |
| Fat | 10 g | 8.1 g | 8.1 g | 8.1 g |
| Fiber | 17.1 g | 3.7 g | 3.7 g | 3.7 g |
| Sugar | 1.2 g | 3.3 g | 3.3 g | 3.3 g |
| Sodium | 249.2 mg | 314.9 mg | 314.9 mg | 314.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Moong sprouts stir fry Muga sprautaguli bhajuna Passi Parippu Sprouts Stir Fry Pesara Pappu Sprouts Stir Fry Plantain stem curry Vaalai Thannai Kari Vazhapoo Curry Bandhakopi Chana Dal Upkari Cabbage chana dal upkari Cabbage Chana Parippu Upkari Coconut curd chutney Gummadi Pesara Pappu Kura Kaddu moong dal sabzi
Health Goals Suitability
Weight Loss
At 238.4 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 44, this recipe supports stable blood sugar levels. The 17.1g fiber further slows glucose absorption. The protein content (12g) helps prevent blood sugar spikes.
Muscle Gain
Contains 12g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 17.1g 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 iron content supports thyroid hormone production. Adequate protein (12g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.6g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~105.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.6g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Kadalai Sundal 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 (476.7-715.1 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 Kadalai Sundal contains 238.4 kcal (12g protein, 25.1g carbs, 10g fat). That's 225.7 kcal per 100g. You can track exact portions in the Hint app.
At 238.4 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 17.1g fiber further slows glucose absorption. The protein content (12g) helps prevent blood sugar spikes. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kadalai Sundal has 12g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kadalai Sundal at 238.4 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.
Kadalai Sundal already has good protein (12g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (44) with 17.1g 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
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
