Track your nutrition and health goals
Prepare the dough
Take a dough kneading plate and add all-purpose flour to it. Add a little salt and water and knead a fine dough of it. Once done, keep the dough aside to rest for 30 minutes.
Kaigari Kaigari Kaaikari Samosa
Kaigari Kaigari Kaaikari Samosa has 160.4 calories per serving (1 Medium Piece) — that's 392.3 calories per 100g. It provides 2g protein, 13.9g carbs, and 10.7g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Kaigari Kaigari Kaaikari Samosa in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories160.4 kcal
- Carbs13.9 g (55.7 kcal)
- Protein2.0 g (8.2 kcal)
- Fats10.7 g (96.5 kcal)
Nutrition Label
Kaigari Kaigari Kaaikari Samosa
- Serving Size1 Medium Piece (40 g)
- Calories160.4 kcal
- Carbs13.9 g
- Fiber1.0 g
- Sugar0.7 g
- Protein2.0 g
- Fat10.7 g
- Saturated fat2.1 g
- Mono unsaturated fat4.2 g
- Poly unsaturated fat3.8 g
- Cholesterol0.0 mg
- Sodium37.6 mg
Nutrition per 100g
- Calories392.3 kcal
- Carbs34.1 g
- Fiber2.4 g
- Sugar1.7 g
- Protein5.0 g
- Fat26.2 g
- Cholesterol0.0 mg
- Sodium91.9 mg
1 serving = 40.9g
Cooking time: 15 minutes
Serves: 28 persons
Ingredients
Refined wheat flour
500 Grams
Green cabbage
100 Grams
Lemon juice
2 Tea Spoon
Carrot orange
100 Grams
Garlic small clove
10 Grams
Ginger fresh
5 Grams
Onion big
100 Grams
Cumin seeds
0.5 Tea Spoon
Pepper, black
2 Grams
Rice bran oil
300 Milliliter
Salt
0.5 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Ajwain (carom seeds)
0.5 Tea Spoon
Instructions
1
2
Wash the vegetables
Wash the vegetables and chop them.
3
Prepare the stuffing
Heat the wok with oil and sauté with ginger and garlic. Add cumin seeds, carom seeds, and chopped onion. Cook till the onion is mushy. Then add chopped veggies into the wok and mix it well. Cook the veggies on high heat for about 5 minutes. Add red chili, pepper powder, garam masala powder, and salt. Mix it well and cook the veggies on medium heat for about 5 more minutes.
4
Prepare the samosas
Pinch a little dough and roll it into a thin roti. Cut this in half and fold it into a cone-like shape. Add vegetable stuffing to this cone and seal it using a little water. Let the samosas dry for 30 minutes.
5
Fry the samosas
Once dried, put a kadhai over medium flame and when the oil is hot enough, fry the samosas for till golden brown and properly fried. Serve with tamarind and green chutney.
Also Known As
Glycemic Index
55 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 | Kaigari Kaigari Kaaikari Samosa | Besan Batatyachi Bhaji | Rava chilla | Semolina Cheela |
|---|---|---|---|---|
| Calories | 160.4 kcal | 178 kcal | 62.4 kcal | 63.8 kcal |
| Carbs | 13.9 g | 17.7 g | 8.2 g | 6.6 g |
| Protein | 2 g | 7 g | 1.5 g | 2.7 g |
| Fat | 10.7 g | 8.8 g | 2.6 g | 3 g |
| Fiber | 1 g | 4 g | 1.9 g | 6.8 g |
| Sugar | 0.7 g | 3.5 g | 0.9 g | 0.7 g |
| Sodium | 37.6 mg | 148.3 mg | 97.4 mg | 948.6 mg |
| Cholesterol | 0 mg | 3.2 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 160.4 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 55, this recipe supports stable blood sugar levels.
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
Zero cholesterol and low saturated fat (2.1g) 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
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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Piece (~40.9g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Piece (~40.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~40.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~40.9g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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
Kaigari Kaigari Kaaikari Samosa 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 (320.7-481.1 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.
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 Kaigari Kaigari Kaaikari Samosa contains 160.4 kcal (2g protein, 13.9g carbs, 10.7g fat). That's 392.3 kcal per 100g. You can track exact portions in the Hint app.
At 160.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kaigari Kaigari Kaaikari Samosa has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kaigari Kaigari Kaaikari Samosa is light enough for dinner at 160.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kaigari Kaigari Kaaikari Samosa 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.
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
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.26.8.2261Curcumin 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/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Dietary 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
