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Misra udbhijja dai tarakari
Misra udbhijja dai tarakari has 78.9 calories per serving (1 Small Cup) — that's 75.1 calories per 100g. It provides 2.9g protein, 6.2g carbs, and 4.7g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.5g of dietary fiber per serving adds to its nutritional value. The probiotic content supports gut health.
Track the exact calories and macros of Misra udbhijja dai tarakari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories78.9 kcal
- Carbs6.2 g (24.8 kcal)
- Protein2.9 g (11.5 kcal)
- Fats4.7 g (42.6 kcal)
Nutrition Label
Misra udbhijja dai tarakari
- Serving Size1 Small Cup (100 g)
- Calories78.9 kcal
- Carbs6.2 g
- Fiber3.5 g
- Sugar1.0 g
- Protein2.9 g
- Fat4.7 g
- Saturated fat1.7 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.1 g
- Cholesterol3.1 mg
- Sodium330.5 mg
Nutrition per 100g
- Calories75.1 kcal
- Carbs5.9 g
- Fiber3.4 g
- Sugar1.0 g
- Protein2.7 g
- Fat4.5 g
- Cholesterol2.9 mg
- Sodium314.5 mg
1 serving = 105.1g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Black gram dal
1 Table Spoon
Field beans tenderlean
100 Grams
Pumpkin orange round
50 Grams
Ridge gourd
50 Grams
Tinda tender
50 Grams
Sweet potato brown skin
50 Grams
Chillies green - all varieties
5 Grams
Curry leaves
10 Grams
Chillies red
10 Grams
Coriander seeds
1 Tea Spoon
Coconut kernel fresh
15 Grams
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
100 Milliliter
Curd
150 Grams
Instructions
1
2
Simmer the vegetables
In a bowl, add enough water to cover the vegetables and simmer till soft. Add salt to taste, simmer for 2 more minutes.
3
Roast the spices
Roast green and red chilies with 1 tsp oil. Add urad dal and coriander seeds. Roast for few more seconds. Grind the roasted ingredients with coconut to a paste.
4
Season the curry
Add the ground paste to cooked vegetables and simmer for 2-3 minutes. Remove from fire and stir in the curd. Heat the oil, season with mustard and curry leaves and add to the curry. Serve hot
Glycemic Index
56 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 | Misra udbhijja dai tarakari | Coconut curd chutney | Gummadi Pesara Pappu Kura | Kaddu moong dal sabzi |
|---|---|---|---|---|
| Calories | 78.9 kcal | 38.9 kcal | 94.9 kcal | 461.6 kcal |
| Carbs | 6.2 g | 1.3 g | 8.4 g | 25.8 g |
| Protein | 2.9 g | 0.7 g | 3.5 g | 11.5 g |
| Fat | 4.7 g | 3.4 g | 5.3 g | 34.7 g |
| Fiber | 3.5 g | 1 g | 3.4 g | 6.8 g |
| Sugar | 1 g | 0.4 g | 1.7 g | 0.8 g |
| Sodium | 330.5 mg | 3.9 mg | 203.9 mg | 207.5 mg |
| Cholesterol | 3.1 mg | 0.7 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 78.9 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.9g 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 (3.1mg) and low saturated fat (1.7g) make this heart-friendly.
PCOS
Moderate-to-high GI (56) 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 (~105.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.1g) 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
Misra udbhijja dai 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.
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
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 (157.8-236.7 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 Misra udbhijja dai tarakari contains 78.9 kcal (2.9g protein, 6.2g carbs, 4.7g fat). That's 75.1 kcal per 100g. You can track exact portions in the Hint app.
At just 78.9 kcal per serving, this is an excellent choice for weight management. The 3.5g 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.
Moderate glycemic index (GI: 56). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Misra udbhijja dai tarakari has 2.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Misra udbhijja dai tarakari is light enough for dinner at 78.9 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Misra udbhijja dai 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.
Moderate-to-high GI (56) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Probiotic-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/s00198-015-3386-5Portion 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
