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Peeling and Chopping
Peel the pumpkin and chop them into small cubes.
Kumaro muga dalera tarakari
Kumaro muga dalera tarakari has 94.9 calories per serving (1 Small Cup) — that's 95.2 calories per 100g. It provides 3.5g protein, 8.4g carbs, and 5.3g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.4g 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 Kumaro muga dalera tarakari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories94.9 kcal
- Carbs8.4 g (33.4 kcal)
- Protein3.5 g (13.8 kcal)
- Fats5.3 g (47.6 kcal)
Nutrition Label
Kumaro muga dalera tarakari
- Serving Size1 Small Cup (100 g)
- Calories94.9 kcal
- Carbs8.4 g
- Fiber3.4 g
- Sugar1.7 g
- Protein3.5 g
- Fat5.3 g
- Saturated fat2.0 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium203.9 mg
Nutrition per 100g
- Calories95.2 kcal
- Carbs8.4 g
- Fiber3.4 g
- Sugar1.7 g
- Protein3.5 g
- Fat5.3 g
- Cholesterol0.0 mg
- Sodium204.6 mg
1 serving = 99.7g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Black gram dal
2 Tea Spoon
Green gram dal
50 Grams
Pumpkin orange round
250 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Asafoetida
3 Grams
Chillies red
3 Grams
Cumin seeds
3 Grams
Turmeric powder
3 Grams
Coconut kernel fresh
30 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
3 Grams
Water
200 Milliliter
Instructions
1
2
Grating
Grate the fresh coconut kernel using a manual grater or a mixer.
3
Seasoning
Heat one tablespoon oil in a small pan, add the mustard seeds, cumin seeds, urad dal (black gram dal), curry leaves, green chilies, red chilies, and asafoetida. Saute them until the seeds start spluttering. Add the seasoning to cooked pumpkin and moong dal.
4
Cooking
Heat tablespoon oil in a nonstick pan. Add the chopped pumpkin to the pan along with moong dal and one cup of water. Cook the pumpkin for 15 minutes and once the pieces are tender add grated fresh coconut. Cook it further for 10 more minutes and add salt along with turmeric. Add the seasoning, mix the ingredients thoroughly and allow it to cook for 5 more minutes.
5
Serve
Once the curry is done, garnish with coriander and serve it with hot rice.
Glycemic Index
48 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 | Kumaro muga dalera tarakari | Coconut curd chutney | Kobbari Perugu Pachadi | Narikel doi chatni |
|---|---|---|---|---|
| Calories | 94.9 kcal | 38.9 kcal | 38.9 kcal | 38.9 kcal |
| Carbs | 8.4 g | 1.3 g | 1.3 g | 1.3 g |
| Protein | 3.5 g | 0.7 g | 0.7 g | 0.7 g |
| Fat | 5.3 g | 3.4 g | 3.4 g | 3.4 g |
| Fiber | 3.4 g | 1 g | 1 g | 1 g |
| Sugar | 1.7 g | 0.4 g | 0.4 g | 0.4 g |
| Sodium | 203.9 mg | 3.9 mg | 3.9 mg | 3.9 mg |
| Cholesterol | 0 mg | 0.7 mg | 0.7 mg | 0.7 mg |
Health Goals Suitability
Weight Loss
At just 94.9 kcal per serving, this is an excellent choice for weight management. The 3.4g 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 48, this recipe supports stable blood sugar levels. The 3.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.5g 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
Zero cholesterol and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 3.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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 (~99.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) 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.
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
Kumaro muga dalera tarakari 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 (189.7-284.6 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.
Frequently Asked Questions
One serving of Kumaro muga dalera tarakari contains 94.9 kcal (3.5g protein, 8.4g carbs, 5.3g fat). That's 95.2 kcal per 100g. You can track exact portions in the Hint app.
At just 94.9 kcal per serving, this is an excellent choice for weight management. The 3.4g 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 48, this recipe supports stable blood sugar levels. The 3.4g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kumaro muga dalera tarakari has 3.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kumaro muga dalera tarakari is light enough for dinner at 94.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kumaro muga dalera tarakari 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 (48) with 3.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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
