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Pressure cook the lobia
Wash and soak lobia for 6-8 hours .
Kadalann thenkaai kari
Kadalann thenkaai kari has 168.9 calories per serving (1 Small Cup) — that's 167.4 calories per 100g. It provides 5.8g protein, 16.9g carbs, and 8.7g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 6.4g 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 Kadalann thenkaai kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories168.9 kcal
- Carbs16.9 g (67.6 kcal)
- Protein5.8 g (23.4 kcal)
- Fats8.7 g (77.9 kcal)
Nutrition Label
Kadalann thenkaai kari
- Serving Size1 Small Cup (100 g)
- Calories168.9 kcal
- Carbs16.9 g
- Fiber6.4 g
- Sugar2.9 g
- Protein5.8 g
- Fat8.7 g
- Saturated fat4.2 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium203.7 mg
Nutrition per 100g
- Calories167.4 kcal
- Carbs16.7 g
- Fiber6.4 g
- Sugar2.8 g
- Protein5.8 g
- Fat8.6 g
- Cholesterol0.0 mg
- Sodium201.9 mg
1 serving = 100.9g
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Coconut milk
50 Milliliter
Tamarind
15 Grams
Brown cowpea
100 Grams
Curry leaves
5 Grams
Garlic small clove
2 Grams
Onion small
50 Grams
Asafoetida
2 Grams
Chillies red
5 Grams
Coriander seeds
1 Table Spoon
Cumin seeds
5 Grams
Fenugreek seeds
1 Tea Spoon
Pepper, black
2.5 Grams
Turmeric powder
2.5 Grams
Coconut kernel fresh
25 Grams
Mustard seeds
2 Grams
Rice bran oil
15 Milliliter
Salt
2.5 Grams
Water
200 Milliliter
Cinnamon
2 Grams
Instructions
1
2
Roast the spices
Roast coriander seeds, cumin seeds, methi seeds, cinnamon, dried red chilies, peppercorns one by one until fragrant. Once roasted remove from pan and set aside to cool. Into the same pan, add sliced onions, garlic, and roast until onions start to turn brown. Add fresh grated coconut, tamarind ball, and continue to roast until coconut start to turn golden brown. Remove from the pan and set it aside.
3
Blend the spices
Cool down the spices, add all to a blender, and blend into smooth paste by adding little water.
4
Cook the lobia
Heat a pressure cooker with oil, add the ground masala paste and cook until oil/ghee separates from the sides of the pan. Add in your soaked lobia, turmeric powder, and salt, add about 1/2 water, and cook the lobia for 3 whistles.
5
Add the seasonings
Heat oil in a nonstick pan, add mustard seeds, asafoetida, curry leaves, garlic, and dry red chilies and let it crackle for few minutes and pour it over the curry and serve hot with rotis or parathas or steamed rice.
Glycemic Index
48 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 | Kadalann thenkaai kari | Chana nariyal ki sabzi | Chhola Nariyel Kari | Chickpeas coconut curry |
|---|---|---|---|---|
| Calories | 168.9 kcal | 177.5 kcal | 177.5 kcal | 177.5 kcal |
| Carbs | 16.9 g | 20 g | 20 g | 20 g |
| Protein | 5.8 g | 6.3 g | 6.3 g | 6.3 g |
| Fat | 8.7 g | 8.1 g | 8.1 g | 8.1 g |
| Fiber | 6.4 g | 7 g | 7 g | 7 g |
| Sugar | 2.9 g | 4.8 g | 4.8 g | 4.8 g |
| Sodium | 203.7 mg | 226.6 mg | 226.6 mg | 226.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 168.9 kcal per serving, this is an excellent choice for weight management. The 6.4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 6.4g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (5.8g 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 (4.2g) 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 (48) with 6.4g 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.9g) 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 (~100.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.9g) 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.
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
Kadalann thenkaai kari 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 (337.7-506.6 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 Kadalann thenkaai kari contains 168.9 kcal (5.8g protein, 16.9g carbs, 8.7g fat). That's 167.4 kcal per 100g. You can track exact portions in the Hint app.
At just 168.9 kcal per serving, this is an excellent choice for weight management. The 6.4g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 6.4g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kadalann thenkaai kari has 5.8g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Kadalann thenkaai kari is light enough for dinner at 168.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kadalann thenkaai kari 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 (48) with 6.4g 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
