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Washing
Wash and cut the bittergourd into lengthwise thin slices. Chop onion and ginger.
Kattikkaadi Paakarkaai Kari
Kattikkaadi Paakarkaai Kari has 134.8 calories per serving (1 Small Cup) — that's 136.5 calories per 100g. It provides 4.4g protein, 9.8g carbs, and 8.6g fat. With a low glycemic index (GI: 46), this recipe is suitable for weight loss, diabetes management, PCOS. The 4.8g 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 Kattikkaadi Paakarkaai Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories134.8 kcal
- Carbs9.8 g (39.4 kcal)
- Protein4.4 g (17.7 kcal)
- Fats8.6 g (77.7 kcal)
Nutrition Label
Kattikkaadi Paakarkaai Kari
- Serving Size1 Small Cup (100 g)
- Calories134.8 kcal
- Carbs9.8 g
- Fiber4.8 g
- Sugar2.6 g
- Protein4.4 g
- Fat8.6 g
- Saturated fat1.6 g
- Mono unsaturated fat3.5 g
- Poly unsaturated fat2.7 g
- Cholesterol0.0 mg
- Sodium519.4 mg
Nutrition per 100g
- Calories136.5 kcal
- Carbs10.0 g
- Fiber4.9 g
- Sugar2.6 g
- Protein4.5 g
- Fat8.7 g
- Cholesterol0.0 mg
- Sodium525.9 mg
1 serving = 98.8g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Peanuts
1 Table Spoon
Bitter gourd
200 Grams
Curry leaves
1 Table Spoon
Ginger fresh
2 Grams
Onion big
100 Grams
Asafoetida
1 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1.5 Table Spoon
Salt
1 Tea Spoon
Sambar masala powder
1 Tea Spoon
Besan
2 Table Spoon
Instructions
1
2
Add spices
In a kadhai put the oil and when it is hot add mustard. When it pops up add jeera. Then add chopped onion, ginger, and curry leaves. Fry for a while. Add bitter gourd slices and stir well. Cook on medium flame stirring now and then till it is soft. Now add sambar powder, turmeric powder, salt, and besan flour. Stir well. When you add besan, the bitter gourd will look dry. To get a glossy look, add one or two teaspoons of oil and stir well. Before removing, add ground nuts slightly crushed.
3
Serve hot
Garnish with ginger julienne. Goes well with Chapati. Can also be served with hot rice.
Glycemic Index
46 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 | Kattikkaadi Paakarkaai Kari | Baingan Besan Sabzi | Begun Besan Torkari | Brinjal besan curry |
|---|---|---|---|---|
| Calories | 134.8 kcal | 147.8 kcal | 147.8 kcal | 147.8 kcal |
| Carbs | 9.8 g | 9.4 g | 9.4 g | 9.4 g |
| Protein | 4.4 g | 3.9 g | 3.9 g | 3.9 g |
| Fat | 8.6 g | 10.5 g | 10.5 g | 10.5 g |
| Fiber | 4.8 g | 4.9 g | 4.9 g | 4.9 g |
| Sugar | 2.6 g | 2.9 g | 2.9 g | 2.9 g |
| Sodium | 519.4 mg | 270.4 mg | 270.4 mg | 270.4 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 134.8 kcal per serving, this is an excellent choice for weight management. The 4.8g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (4.4g 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
Watch your intake — sodium (519.4mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (46) with 4.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~98.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~98.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~98.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~98.8g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Kattikkaadi Paakarkaai 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (269.7-404.5 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 Kattikkaadi Paakarkaai Kari contains 134.8 kcal (4.4g protein, 9.8g carbs, 8.6g fat). That's 136.5 kcal per 100g. You can track exact portions in the Hint app.
At just 134.8 kcal per serving, this is an excellent choice for weight management. The 4.8g 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.
With a low glycemic index of 46, this recipe supports stable blood sugar levels. The 4.8g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 46 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kattikkaadi Paakarkaai Kari has 4.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kattikkaadi Paakarkaai Kari is light enough for dinner at 134.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kattikkaadi Paakarkaai 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.
Low GI (46) with 4.8g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
