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Preparation
Grind the coconut and fennel seeds into a fine paste. Fry the potatoes in little oil or till it becomes half cooked and keep it aside.
Kadalann urulaikkilangu kari
Kadalann urulaikkilangu kari has 146.4 calories per serving (1 Small Cup) — that's 143.8 calories per 100g. It provides 4.1g protein, 15.1g carbs, and 7.7g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 4.4g 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 urulaikkilangu kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
146kcal
per small katori
- Protein
- 4.1 g
- Carbs
- 15.1 g
- Fat
- 7.7 g
- GI
- 56 (Medium)
Vegan
Prep: 10 minCook: 40 min Total: 50 minServes 8
- Serving Size 1 small cup (katori) (101.8 g)
- Calories146.4 kcal
- Carbs15.1 g (60.2 kcal)
- Protein4.1 g (16.5 kcal)
- Fat7.7 g (69.7 kcal)
Calories by portion
Calories and macros of Kadalann urulaikkilangu kari for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 51 | 73 | 2.1 | 7.5 | 3.9 |
| 1 small cup (katori) | 102 | 146 | 4.1 | 15.1 | 7.7 |
| 1½ small cups (katori) | 153 | 220 | 6.2 | 22.6 | 11.6 |
| 2 small cups (katori) | 204 | 293 | 8.2 | 30.1 | 15.5 |
| 100 g | 100 | 144 | 4 | 14.8 | 7.6 |
Nutrition Label
Kadalann urulaikkilangu kari
- Serving Size1 small cup (katori) (101.8 g)
- Calories146.4 kcal
- Carbs15.1 g
- Fiber4.4 g
- Sugar4.4 g
- Protein4.1 g
- Fat7.7 g
- Saturated fat3.2 g
- Mono unsaturated fat1.8 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium247.6 mg
Nutrition per 100g
- Calories143.8 kcal
- Carbs14.8 g
- Fiber4.3 g
- Sugar4.3 g
- Protein4.0 g
- Fat7.6 g
- Cholesterol0.0 mg
- Sodium243.2 mg
1 serving = 101.8g
Ingredients
White cowpea
100 g
Tomato ripe local
100 g
Tamarind pulp
3 tbsp
Potato brown skin big
100 g
Coriander leaves
20 g
Onion big
100 g
Cumin seeds
0.5 tsp
Fenugreek seeds
2 g
Turmeric powder
0.5 tsp
Coconut kernal dry
3 tbsp
Mustard seeds
2 g
Rice bran oil
2 tbsp
Salt
1 tsp
Water
250 ml
Ginger garlic paste
1 tsp
Red chilli powder
1 tsp
Cinnamon
1 g
Fennel seeds
1 tsp
Coriander powder
0.5 tsp
Instructions
1
2
Boiling
Heat a pan and dry roast the lobia till a nice aroma comes out. Pour water and cook it until becomes soft (not mushy).
3
Cooking
Meanwhile, heat the oil in a pan and do the tempering with mustard seeds, fenugreek seeds, cumin seeds, and an inch of cinnamon. Saute the onion till it becomes transparent. Now add the ginger&garlic paste, chopped tomato, and potato pieces. Saute it well for 2 minutes, add in the red chili powder, coriander powder, turmeric powder. Give it a mix and fry it for a minute. Add the tamarind extract and salt along with a cup of water and let it cook till the oil separates. Now add the ground paste and mix it well, let it boil for 2-3 minutes. Finally, add the cooked lobia and coriander leaves. Allow to cook it for a couple of minutes and put off the flame.
4
Serving
Serve it with rice and pappad or roti.
How long to burn it off
Time a 65 kg adult needs to burn one serving (146 kcal).
- Brisk walking (5 km/h)37 min≈ 3,700 steps
- Running (8 km/h)16 min
- Cycling (moderate)19 min
- Yoga51 min
Glycemic Index
56 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 | Kadalann urulaikkilangu kari | Aluru Gummadi Kura | Aluru Kanda Pulusu | Aluru Mulakaya Kura |
|---|---|---|---|---|
| Calories | 146.4 kcal | 140.7 kcal | 129.3 kcal | 141.4 kcal |
| Carbs | 15.1 g | 13.7 g | 15.8 g | 13.7 g |
| Protein | 4.1 g | 4 g | 4.3 g | 4.3 g |
| Fat | 7.7 g | 7.7 g | 5.4 g | 7.7 g |
| Fiber | 4.4 g | 4.5 g | 4.8 g | 5 g |
| Sugar | 4.4 g | 4.7 g | 4.6 g | 4.5 g |
| Sodium | 247.6 mg | 248.2 mg | 255.1 mg | 249.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 146.4 kcal per serving, this is an excellent choice for weight management. The 4.4g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.1g 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 (3.2g) 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
Moderate-to-high GI (56) 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 (~101.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.8g) 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
Kadalann urulaikkilangu 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 (292.8-439.3 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.
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 Kadalann urulaikkilangu kari contains 146.4 kcal (4.1g protein, 15.1g carbs, 7.7g fat). That's 143.8 kcal per 100g. You can track exact portions in the Hint app.
At just 146.4 kcal per serving, this is an excellent choice for weight management. The 4.4g of dietary fiber promotes satiety, helping you feel full longer. 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: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kadalann urulaikkilangu kari has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kadalann urulaikkilangu kari is light enough for dinner at 146.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kadalann urulaikkilangu kari 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 (56) 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: 10.1186/1475-2891-13-7Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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