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Chopping
Wash and chop the gogu leaves and keep them aside.
Kongura Pulusu
Kongura Pulusu has 61.3 calories per serving (1 Small Cup) — that's 61.1 calories per 100g. It provides 1.8g protein, 7.8g carbs, and 2.6g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.1g 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 Kongura Pulusu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs7.8 g (31.1 kcal)
- Protein1.8 g (7.2 kcal)
- Fats2.6 g (23.0 kcal)
Nutrition Label
Kongura Pulusu
- Serving Size1 Small Cup (100 g)
- Calories61.3 kcal
- Carbs7.8 g
- Fiber4.1 g
- Sugar3.7 g
- Protein1.8 g
- Fat2.6 g
- Saturated fat0.5 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium335.1 mg
Nutrition per 100g
- Calories61.1 kcal
- Carbs7.7 g
- Fiber4.0 g
- Sugar3.7 g
- Protein1.8 g
- Fat2.5 g
- Cholesterol0.0 mg
- Sodium333.7 mg
1 serving = 100.4g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Green gogu leaves
250 Grams
Tamarind pulp
2 Table Spoon
Chillies green - all varieties
15 Grams
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Ginger fresh
2.5 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Grinding
In a pan add oil, add the onions, garlic, and ginger and saute till transparent. Cool and grind to a coarse paste.
3
Sautéing
Heat oil in the vessel add curry leaves, green chillis, and the coarse onion paste. Saute for 2 minutes.
4
Add spices
Add dhania powder, jeera powder, chili powder, turmeric. Combine well.
5
Simmering
Add the gogu leaves, and tamarind paste and mix well. Add water and let it cook well till you get a gravy consistency (pulusu consistency). Adjust salt and garnish with coriander leaves.
Also Known As
Glycemic Index
54 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 | Kongura Pulusu | Arbi Pulusu | Bachali kura pulusu | Bhindi pulusu |
|---|---|---|---|---|
| Calories | 61.3 kcal | 83.1 kcal | 55.1 kcal | 57.7 kcal |
| Carbs | 7.8 g | 13.5 g | 6.9 g | 7.6 g |
| Protein | 1.8 g | 2.4 g | 1.7 g | 1.9 g |
| Fat | 2.6 g | 2.2 g | 2.3 g | 2.2 g |
| Fiber | 4.1 g | 3.5 g | 3.1 g | 3.8 g |
| Sugar | 3.7 g | 4.1 g | 3.7 g | 3.9 g |
| Sodium | 335.1 mg | 332.2 mg | 338 mg | 333 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 61.3 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.8g 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 (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (54) with 4.1g 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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~100.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100.4g) 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
Kongura Pulusu stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (122.6-183.9 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.
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 Kongura Pulusu contains 61.3 kcal (1.8g protein, 7.8g carbs, 2.6g fat). That's 61.1 kcal per 100g. You can track exact portions in the Hint app.
At just 61.3 kcal per serving, this is an excellent choice for weight management. The 4.1g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kongura Pulusu has 1.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kongura Pulusu is light enough for dinner at 61.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kongura Pulusu 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 (54) with 4.1g 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
