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Washing
Wash gongura leaves and spread them in a clean cloth. Allow it to dry for few minutes.
Kongura Urugai
Kongura Urugai has 16.2 calories per serving (1 Tea Spoon) — that's 325 calories per 100g. It provides 0.1g protein, 0.4g carbs, and 1.6g fat. With a low glycemic index (GI: 41), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Kongura Urugai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories16.2 kcal
- Carbs0.4 g (1.6 kcal)
- Protein0.1 g (0.5 kcal)
- Fats1.6 g (14.2 kcal)
Nutrition Label
Kongura Urugai
- Serving Size1 Tea Spoon (5 g)
- Calories16.2 kcal
- Carbs0.4 g
- Fiber0.2 g
- Sugar0.2 g
- Protein0.1 g
- Fat1.6 g
- Saturated fat0.2 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium59.8 mg
Nutrition per 100g
- Calories325.0 kcal
- Carbs8.0 g
- Fiber4.7 g
- Sugar3.4 g
- Protein2.3 g
- Fat31.5 g
- Cholesterol0.0 mg
- Sodium1197.3 mg
1 serving = 5g
Cooking time: 5 minutes
Serves: 99 persons
Ingredients
Sunflower oil
150 Milliliter
Black gram dal
0.5 Tea Spoon
Red gogu leaves
250 Grams
Tamarind pulp
2 Table Spoon
Curry leaves
25 Grams
Asafoetida
0.5 Tea Spoon
Chillies red
10 Grams
Coriander seeds
1 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
1 Table Spoon
Instructions
1
2
Sauteing
Heat a pan and add oil to it. Add red chilies, garlic, coriander seeds, urad dal, sesame seeds, and saute it for a while. Switch off the stove and allow these things to cool down. Add oil to a pan and add gongura leaves. Saute it until leaves become pulpy. Mix everything along with tamarind and salt in a mixer jar.
3
Seasoning
Finally add tempering. Heat pan and add oil, mustard seeds and asafoetida. Pour this in the gongura mixture.
4
Serving
Serve it along with rice or roti.
Also Known As
Glycemic Index
41 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 Urugai | Curry leaves pickle | Kadhipattyacha loncha | Kadi Patta ka Achar |
|---|---|---|---|---|
| Calories | 16.2 kcal | 14.3 kcal | 14.3 kcal | 14.3 kcal |
| Carbs | 0.4 g | 0.5 g | 0.5 g | 0.5 g |
| Protein | 0.1 g | 0.3 g | 0.3 g | 0.3 g |
| Fat | 1.6 g | 1.3 g | 1.3 g | 1.3 g |
| Fiber | 0.2 g | 0.6 g | 0.6 g | 0.6 g |
| Sugar | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 59.8 mg | 71.3 mg | 71.3 mg | 71.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 16.2 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 41, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.1g 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 (0.2g) make this heart-friendly. 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
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Tea Spoon (~5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Tea Spoon (~5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Tea Spoon (~5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Tea Spoon (~5g) 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
Kongura Urugai stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (32.5-48.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kongura Urugai contains 16.2 kcal (0.1g protein, 0.4g carbs, 1.6g fat). That's 325 kcal per 100g. You can track exact portions in the Hint app.
At 16.2 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 41, this recipe supports stable blood sugar levels. The glycemic index is 41 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kongura Urugai has 0.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kongura Urugai is light enough for dinner at 16.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kongura Urugai 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.26.8.2261Portion 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
