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Prepare the batter
Whisk the wheat flour, salt and rice flour by adding water to make a smooth batter.
Masala kotumai tocai
Masala kotumai tocai has 88.6 calories per serving (1 Medium Piece) — that's 216.1 calories per 100g. It provides 2g protein, 11.8g carbs, and 3.7g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.1g 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 Masala kotumai tocai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories88.6 kcal
- Carbs11.8 g (47.1 kcal)
- Protein2.0 g (8.2 kcal)
- Fats3.7 g (33.3 kcal)
Nutrition Label
Masala kotumai tocai
- Serving Size1 Medium Piece (40 g)
- Calories88.6 kcal
- Carbs11.8 g
- Fiber2.1 g
- Sugar0.4 g
- Protein2.0 g
- Fat3.7 g
- Saturated fat0.7 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.3 g
- Cholesterol0.2 mg
- Sodium125.1 mg
Nutrition per 100g
- Calories216.1 kcal
- Carbs28.7 g
- Fiber5.2 g
- Sugar1.0 g
- Protein5.0 g
- Fat9.0 g
- Cholesterol0.4 mg
- Sodium305.1 mg
1 serving = 41g
Cooking time: 30 minutes
Serves: 18 persons
Ingredients
Potato
100 Grams
Green peas raw
50 Grams
Whole wheat flour
240 Grams
Bengal gram dal
5 Grams
Black gram dal
5 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Curry leaves
10 Grams
Cumin seeds
10 Grams
Rice bran oil
11.5 Tea Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
chat masala
0.5 Tea Spoon
Rice flour
2 Table Spoon
Instructions
1
2
Prepare the tempering
Heat a teaspoon of oil in a non stick pan,add black gram dal, bengal gram dal,cumin seeds, mustard seeds,let them crackle.Now add chopped curry leaves,green chillies.Add this seasoning to the dosa batter.
3
Wash the vegetables
Wash the vegetables thoroughly and chop them finely.Boil the potatoes in a pressure cooker, cool them ,peel and mash them completely.
4
Prepare the stuffing
Heat oil in a non-stick pan, add cumin seeds, green chillies, peas, tomatoes, potatoes, salt, chaat masala. Cook on a medium flame for 2-3 minutes. Add chopped coriander and mix well.
5
Prepare the dosa
Heat a cast-iron pan. Now take a ladle full of the batter. Pour the dosa batter and gently spread the batter starting from the center and moving outwards. Cook the dosa on a low to medium flame. Place a portion of the stuffing on the dosa. Allow it to cook for a few minutes. Then sprinkle ¼ to ½ tsp oil on the edges and center. Cook till the base is nicely golden and crisp.
6
Serve hot
Serve hot with sambar or chutney.
Also Known As
Glycemic Index
50 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 | Masala kotumai tocai | Dosakaya chutney | Kovai chutney | Kovai sadhni |
|---|---|---|---|---|
| Calories | 88.6 kcal | 13.5 kcal | 13.3 kcal | 13.3 kcal |
| Carbs | 11.8 g | 1.2 g | 1.1 g | 1.1 g |
| Protein | 2 g | 0.4 g | 0.4 g | 0.4 g |
| Fat | 3.7 g | 0.8 g | 0.8 g | 0.8 g |
| Fiber | 2.1 g | 0.6 g | 0.7 g | 0.7 g |
| Sugar | 0.4 g | 0.4 g | 0.5 g | 0.5 g |
| Sodium | 125.1 mg | 45.1 mg | 44.6 mg | 44.6 mg |
| Cholesterol | 0.2 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 88.6 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2g 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
Low cholesterol (0.2mg) and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (50) with 2.1g 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 Medium Piece (~41g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41g) 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
Masala kotumai tocai 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 (177.2-265.8 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 Masala kotumai tocai contains 88.6 kcal (2g protein, 11.8g carbs, 3.7g fat). That's 216.1 kcal per 100g. You can track exact portions in the Hint app.
At just 88.6 kcal per serving, this is an excellent choice for weight management. 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 50, this recipe supports stable blood sugar levels. The 2.1g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masala kotumai tocai has 2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Masala kotumai tocai is light enough for dinner at 88.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Masala kotumai tocai 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 (50) with 2.1g 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
