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Preparation
Wash the coriander leaves nicely and dry this completely. Pat using a clean dry towel to remove the excess water. Roughly chop this and keep it aside.
Kottimeera Uragaya
Kottimeera Uragaya has 10.7 calories per serving (1 Tea Spoon) — that's 213.9 calories per 100g. It provides 0.1g protein, 0.4g carbs, and 1g 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 Kottimeera Uragaya in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories10.7 kcal
- Carbs0.4 g (1.4 kcal)
- Protein0.1 g (0.5 kcal)
- Fats1.0 g (8.8 kcal)
Nutrition Label
Kottimeera Uragaya
- Serving Size1 Tea Spoon (5 g)
- Calories10.7 kcal
- Carbs0.4 g
- Fiber0.2 g
- Sugar0.2 g
- Protein0.1 g
- Fat1.0 g
- Saturated fat0.1 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.4 g
- Cholesterol0.0 mg
- Sodium55.9 mg
Nutrition per 100g
- Calories213.9 kcal
- Carbs7.0 g
- Fiber3.6 g
- Sugar4.1 g
- Protein2.6 g
- Fat19.5 g
- Cholesterol0.0 mg
- Sodium1118.1 mg
1 serving = 5g
Cooking time: 20 minutes
Serves: 107 persons
Ingredients
Sesame oil
100 Milliliter
Tamarind pulp
2 Table Spoon
Coriander leaves
250 Grams
Garlic small clove
20 Grams
Chillies red
2 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Jaggery cane
1 Tea Spoon
Salt
1 Table Spoon
Water
100 Milliliter
Instructions
1
2
Roasting
In a pan add 3 tsp of oil and add the red chilis Roast well. Keep it aside. Add garlic into the same pan. Roast it for 2 minutes and take it out. Add the chopped coriander leaves to the pan. Add salt. Take out and allow this to cool completely.
3
Grinding
Grind the red chili, tamarind, coriander leaves, garlic into a fine paste along with salt. Do not add any water to this while grinding.
4
Cooking
In a pan add sesame oil and add the mustard seeds and methi seeds. Once it splutters add the remaining garlic cloves to this. Cook till it turns a slightly golden color. Now add the ground paste to the pan. Mix well and cook this in medium flame for 10 minutes. Stir in between. Add the jaggery and mix well. Jaggery balances the spices. Add the remaining oil towards the end and mix well. Switch off the pan.
5
Serving
Serve it along with rice or roti. Let it cool completely and store this in a glass or porcelain bowl.
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 | Kottimeera Uragaya | Tamatar ka achaar | Thakkali Ooru | Tomato Achhar |
|---|---|---|---|---|
| Calories | 10.7 kcal | 16 kcal | 16 kcal | 16 kcal |
| Carbs | 0.4 g | 0.6 g | 0.6 g | 0.6 g |
| Protein | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Fat | 1 g | 1.4 g | 1.4 g | 1.4 g |
| Fiber | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sugar | 0.2 g | 0.3 g | 0.3 g | 0.3 g |
| Sodium | 55.9 mg | 53.8 mg | 53.8 mg | 53.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 10.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, 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 (0.1g) 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.
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
Kottimeera Uragaya 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 (21.4-32.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kottimeera Uragaya contains 10.7 kcal (0.1g protein, 0.4g carbs, 1g fat). That's 213.9 kcal per 100g. You can track exact portions in the Hint app.
At 10.7 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 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.
Kottimeera Uragaya has 0.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kottimeera Uragaya is light enough for dinner at 10.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kottimeera Uragaya 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/foods6100092Portion 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
