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Chopping
Chop the onions, ridge gourd into fine slices. Chop the garlic and coriander leaves.
Masoor tori sup
Masoor tori sup has 97.4 calories per serving (1 Small Cup) — that's 91.2 calories per 100g. It provides 5.2g protein, 12.3g carbs, and 3g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3g 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 Masoor tori sup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories97.4 kcal
- Carbs12.3 g (49.4 kcal)
- Protein5.2 g (20.7 kcal)
- Fats3.0 g (27.3 kcal)
Nutrition Label
Masoor tori sup
- Serving Size1 Small Cup (100 g)
- Calories97.4 kcal
- Carbs12.3 g
- Fiber3.0 g
- Sugar1.6 g
- Protein5.2 g
- Fat3.0 g
- Saturated fat1.8 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.2 g
- Cholesterol7.2 mg
- Sodium188.6 mg
Nutrition per 100g
- Calories91.2 kcal
- Carbs11.6 g
- Fiber2.8 g
- Sugar1.5 g
- Protein4.9 g
- Fat2.8 g
- Cholesterol6.7 mg
- Sodium176.6 mg
1 serving = 106.8g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Lenti dal
100 Grams
Ridge gourd
100 Grams
Coriander leaves
10 Grams
Garlic big clove
5 Grams
Onion big
100 Grams
Salt
2.5 Grams
Water
200 Milliliter
Black pepper powder
2.5 Grams
Instructions
1
2
Sauteeing
Heat oil in a pressure cooker, fry onions, garlic until they turn translucent.
3
Pressure cooking
Add lentil (masoor dal), salt, black pepper powder, ridge gourd, water and pressure cook for 3-4 whistles.
4
Cooling
Remove the lid of pressure cooker and let it cool completely.
5
Blending
Transfer this mixture to a blender and blend till it turns smooth.
6
Simmer
Transfer it into a deep nonstick pan and let it simmer for few minutes. Adjust the salt and pepper.
7
Serving
Transfer it to serving bowl, garnished with coriander leaves. Serve hot.
Glycemic Index
36 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 | Masoor tori sup | Bottle gourd and ridge gourd soup | Churakkayum Peechilum Soup | Dudhi Ani Dodka Soup |
|---|---|---|---|---|
| Calories | 97.4 kcal | 49.8 kcal | 49.8 kcal | 49.8 kcal |
| Carbs | 12.3 g | 3.5 g | 3.5 g | 3.5 g |
| Protein | 5.2 g | 0.9 g | 0.9 g | 0.9 g |
| Fat | 3 g | 3.6 g | 3.6 g | 3.6 g |
| Fiber | 3 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 1.6 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 188.6 mg | 229.9 mg | 229.9 mg | 229.9 mg |
| Cholesterol | 7.2 mg | 8.8 mg | 8.8 mg | 8.8 mg |
Health Goals Suitability
Weight Loss
At just 97.4 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (5.2g 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 (7.2mg) and low saturated fat (1.8g) 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
Low GI (36) with 3g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~106.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~106.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~106.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~106.8g) 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
Masoor tori sup 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 (194.7-292.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Masoor tori sup contains 97.4 kcal (5.2g protein, 12.3g carbs, 3g fat). That's 91.2 kcal per 100g. You can track exact portions in the Hint app.
At just 97.4 kcal per serving, this is an excellent choice for weight management. The 3g 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 36, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Masoor tori sup has 5.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Masoor tori sup is light enough for dinner at 97.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Masoor tori sup is moderate 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 (36) with 3g 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
