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Marinate
Clean the mutton. Now take a large bowl, add ginger garlic paste,garam masala. Mix these ingredients. Add mutton to it and mix well. Cover and keep aside.
Mattan kulambu
Mattan kulambu has 97.3 calories per serving (1 Small Cup) — that's 97.4 calories per 100g. It provides 5.2g protein, 2.8g carbs, and 7.3g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Mattan kulambu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories97.3 kcal
- Carbs2.8 g (11.3 kcal)
- Protein5.2 g (20.6 kcal)
- Fats7.3 g (65.4 kcal)
Nutrition Label
Mattan kulambu
- Serving Size1 Small Cup (100 g)
- Calories97.3 kcal
- Carbs2.8 g
- Fiber1.1 g
- Sugar1.1 g
- Protein5.2 g
- Fat7.3 g
- Saturated fat2.2 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat1.7 g
- Cholesterol18.5 mg
- Sodium146.6 mg
Nutrition per 100g
- Calories97.4 kcal
- Carbs2.8 g
- Fiber1.1 g
- Sugar1.1 g
- Protein5.2 g
- Fat7.3 g
- Cholesterol18.5 mg
- Sodium146.7 mg
1 serving = 99.9g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Tomato ripe local
75 Grams
Lemon juice
2 Tea Spoon
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
100 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Turmeric powder
1 Grams
Goat shoulder
150 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Curd
50 Grams
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Cinnamon
1 Grams
Instructions
1
2
Cooking
Heat oil in a pressure cooker, add chopped onion fry them till golden brown. Add the marinated mutton and allow it to cook for 5 minutes. Add turmeric, red chili powder, garam masala. Cook till mutton water evaporates. Now add the tomatoes, curd, and cook for another 2 minutes. Add the green chilies and water. Cover with a lid, and pressure cook for 4-5 whistles, or till the mutton gets soft. Once done, open and add coriander leaves, salt, and lemon juice and cook for 10 minutes. Remove and garnish with coriander.
3
Serving
Serve the mutton curry with a side of steamed basmati rice, bagara khana, roti, or naan.
Also Known As
Glycemic Index
67 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 | Mattan kulambu | Mattan Tahari | Mutton tahari | Pasanday |
|---|---|---|---|---|
| Calories | 97.3 kcal | 328.6 kcal | 328.6 kcal | 111.3 kcal |
| Carbs | 2.8 g | 38.7 g | 38.7 g | 3.2 g |
| Protein | 5.2 g | 13.7 g | 13.7 g | 5.6 g |
| Fat | 7.3 g | 13.2 g | 13.2 g | 8.4 g |
| Fiber | 1.1 g | 2.4 g | 2.4 g | 1.6 g |
| Sugar | 1.1 g | 1 g | 1 g | 1.2 g |
| Sodium | 146.6 mg | 1060 mg | 1060 mg | 146.4 mg |
| Cholesterol | 18.5 mg | 39.3 mg | 39.3 mg | 19 mg |
Health Goals Suitability
Weight Loss
At 97.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
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 (18.5mg) and low saturated fat (2.2g) 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
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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 (~99.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.9g) 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
Mattan kulambu 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 (194.6-291.9 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Mattan kulambu contains 97.3 kcal (5.2g protein, 2.8g carbs, 7.3g fat). That's 97.4 kcal per 100g. You can track exact portions in the Hint app.
At 97.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mattan kulambu has 5.2g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mattan kulambu is light enough for dinner at 97.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mattan kulambu 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.
Moderate-to-high GI (67) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Adequate calcium intake is essential for bone health and preventing osteoporosis
Weaver CM et al. (2016). Calcium plus vitamin D supplementation and risk of fractures. Osteoporosis International.
DOI: 10.1007/s00198-015-3386-5
