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Peeling and Chopping
Peel the pumpkin and chop them into small cubes.
Kaddu moong dal sabzi
Kaddu moong dal sabzi has 461.6 calories per serving (1 Small Cup) — that's 463.2 calories per 100g. It provides 11.5g protein, 25.8g carbs, and 34.7g fat. With a low glycemic index (GI: 34), this recipe is suitable for diabetes management, PCOS. The 6.8g 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 Kaddu moong dal sabzi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories461.6 kcal
- Carbs25.8 g (103.1 kcal)
- Protein11.5 g (45.9 kcal)
- Fats34.7 g (312.7 kcal)
Nutrition Label
Kaddu moong dal sabzi
- Serving Size1 Small Cup (100 g)
- Calories461.6 kcal
- Carbs25.8 g
- Fiber6.8 g
- Sugar0.8 g
- Protein11.5 g
- Fat34.7 g
- Saturated fat6.9 g
- Mono unsaturated fat13.4 g
- Poly unsaturated fat12.1 g
- Cholesterol0.0 mg
- Sodium207.5 mg
Nutrition per 100g
- Calories463.2 kcal
- Carbs25.9 g
- Fiber6.8 g
- Sugar0.8 g
- Protein11.5 g
- Fat34.9 g
- Cholesterol0.0 mg
- Sodium208.2 mg
1 serving = 99.7g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Black gram dal
2 Tea Spoon
Green gram dal
50 Grams
Pumpkin orange round
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Asafoetida
3 Grams
Chillies red
3 Grams
Cumin seeds
3 Grams
Turmeric powder
3 Grams
Coconut kernel fresh
30 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
3 Grams
Water
200 Milliliter
Instructions
1
2
Grating
Grate the fresh coconut kernel using a manual grater or a mixer.
3
Seasoning
Heat one tablespoon oil in a small pan, add the mustard seeds, cumin seeds, urad dal (black gram dal), curry leaves, green chilies, red chilies, and asafoetida. Saute them until the seeds start spluttering. Add the seasoning to cooked pumpkin and moong dal.
4
Cooking
Heat tablespoon oil in a nonstick pan. Add the chopped pumpkin to the pan along with moong dal and one cup of water. Cook the pumpkin for 15 minutes and once the pieces are tender add grated fresh coconut. Cook it further for 10 more minutes and add salt along with turmeric. Add the seasoning, mix the ingredients thoroughly and allow it to cook for 5 more minutes.
5
Serve
Once the curry is done, garnish with coriander and serve it with hot rice.
Glycemic Index
34 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 | Kaddu moong dal sabzi | Coconut curd chutney | Kobbari Perugu Pachadi | Narikel doi chatni |
|---|---|---|---|---|
| Calories | 461.6 kcal | 38.9 kcal | 38.9 kcal | 38.9 kcal |
| Carbs | 25.8 g | 1.3 g | 1.3 g | 1.3 g |
| Protein | 11.5 g | 0.7 g | 0.7 g | 0.7 g |
| Fat | 34.7 g | 3.4 g | 3.4 g | 3.4 g |
| Fiber | 6.8 g | 1 g | 1 g | 1 g |
| Sugar | 0.8 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 207.5 mg | 3.9 mg | 3.9 mg | 3.9 mg |
| Cholesterol | 0 mg | 0.7 mg | 0.7 mg | 0.7 mg |
Health Goals Suitability
Weight Loss
At 461.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 6.8g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.5g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Watch your intake — saturated fat (6.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (34) with 6.8g 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 (11.5g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.7g) 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 (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) 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.
Reduce calories
Reduce serving size by 25% to save ~115.4 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Kaddu moong dal 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 (923.2-1384.9 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 Kaddu moong dal sabzi contains 461.6 kcal (11.5g protein, 25.8g carbs, 34.7g fat). That's 463.2 kcal per 100g. You can track exact portions in the Hint app.
At 461.6 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 34, this recipe supports stable blood sugar levels. The 6.8g fiber further slows glucose absorption. The protein content (11.5g) helps prevent blood sugar spikes. The glycemic index is 34 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kaddu moong dal sabzi has 11.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Kaddu moong dal sabzi at 461.6 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.
Kaddu moong dal sabzi already has good protein (11.5g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (34) with 6.8g 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
