Looking for an Indian Food Calorie Calculator?
Frying
Fry the makhanas in little oil. Blend half of them into a powder and keep them aside.
Kapej Makhana Shobji Sup
Kapej Makhana Shobji Sup has 71.3 calories per serving (1 Small Cup) — that's 70.8 calories per 100g. It provides 2.5g protein, 8.9g carbs, and 2.9g fat. With a low glycemic index (GI: 49), 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 Kapej Makhana Shobji Sup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories71.3 kcal
- Carbs8.9 g (35.5 kcal)
- Protein2.5 g (10.0 kcal)
- Fats2.9 g (25.8 kcal)
Nutrition Label
Kapej Makhana Shobji Sup
- Serving Size1 Small Cup (100 g)
- Calories71.3 kcal
- Carbs8.9 g
- Fiber1.8 g
- Sugar1.9 g
- Protein2.5 g
- Fat2.9 g
- Saturated fat1.6 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.3 g
- Cholesterol6.8 mg
- Sodium175.6 mg
Nutrition per 100g
- Calories70.8 kcal
- Carbs8.8 g
- Fiber1.8 g
- Sugar1.9 g
- Protein2.5 g
- Fat2.8 g
- Cholesterol6.7 mg
- Sodium174.5 mg
1 serving = 100.7g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Low fat milk
50 Milliliter
Ghee clarified butter
1 Table Spoon
Green cabbage
50 Grams
French beans country
50 Grams
Carrot orange
50 Grams
Coriander leaves
25 Grams
Garlic small clove
10 Grams
Onion big
100 Grams
Salt
0.5 Tea Spoon
Water
200 Milliliter
Black pepper powder
0.5 Tea Spoon
Makhana lotus seeds dried
50 Grams
Instructions
1
2
Chopping
Chop onions, cabbage, carrot, beans, coriander, and garlic cloves roughly.
3
Pressure Cooking
Heat a saucepan, add oil or ghee, chopped garlic and onions. Saute until the onions are translucent.Add the veggies along with some water to cook and salt to taste. Pressure cook this until done for 1-2 whistles. Switch off the flame, allow it to cool.
4
Blending
Transfer the ingredients into a blender and blend it until smooth.
5
Cooking
Take another pan at a low flame, add makhana powder and roast it well. Pour in milk and stir it. Add the previously blended puree, salt, black pepper powder, and mix well. Allow it to simmer until fully cooked.
6
Serving
Garnish with remaining roasted makhana, coriander and serve.
Glycemic Index
49 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 | Kapej Makhana Shobji Sup | Green peas makhana saar | Green peas makhana soup | Gummadi Makhana Soup |
|---|---|---|---|---|
| Calories | 71.3 kcal | 86.1 kcal | 86.1 kcal | 75.7 kcal |
| Carbs | 8.9 g | 10.9 g | 10.9 g | 9.5 g |
| Protein | 2.5 g | 3.6 g | 3.6 g | 2.4 g |
| Fat | 2.9 g | 3.1 g | 3.1 g | 3.1 g |
| Fiber | 1.8 g | 2 g | 2 g | 1.3 g |
| Sugar | 1.9 g | 1.8 g | 1.8 g | 2.2 g |
| Sodium | 175.6 mg | 188.1 mg | 188.1 mg | 189 mg |
| Cholesterol | 6.8 mg | 7.5 mg | 7.5 mg | 7.5 mg |
Health Goals Suitability
Weight Loss
At 71.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 49, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (2.5g 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
Low cholesterol (6.8mg) and low saturated fat (1.6g) 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.
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 Small Cup (~100.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.7g) 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.
Meal prep friendly
Kapej Makhana Shobji Sup 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 (142.5-213.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Kapej Makhana Shobji Sup contains 71.3 kcal (2.5g protein, 8.9g carbs, 2.9g fat). That's 70.8 kcal per 100g. You can track exact portions in the Hint app.
At 71.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 49, this recipe supports stable blood sugar levels. The glycemic index is 49 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kapej Makhana Shobji Sup has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kapej Makhana Shobji Sup is light enough for dinner at 71.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kapej Makhana Shobji Sup 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.
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/nuw028Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
