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Wash and chop the veggies
Soak the moong dal in water for 2 hours and then, drain the water and keep the dal aside. Now, peel and chop the cucumber, carrots, ginger.
Muga dalera kosambari
Muga dalera kosambari has 108.6 calories per serving (1 Small Cup). It provides 4.9g protein, 12.1g carbs, and 4.5g fat. With a low glycemic index (GI: 30), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4.3g 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 Muga dalera kosambari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories108.6 kcal
- Carbs12.1 g (48.5 kcal)
- Protein4.9 g (19.4 kcal)
- Fats4.5 g (40.7 kcal)
Nutrition Label
Muga dalera kosambari
- Serving Size1 Small Cup (100 g)
- Calories108.6 kcal
- Carbs12.1 g
- Fiber4.3 g
- Sugar1.5 g
- Protein4.9 g
- Fat4.5 g
- Saturated fat0.5 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat2.6 g
- Cholesterol0.0 mg
- Sodium350.8 mg
Nutrition per 100g
- Calories108.6 kcal
- Carbs12.1 g
- Fiber4.3 g
- Sugar1.5 g
- Protein4.9 g
- Fat4.5 g
- Cholesterol0.0 mg
- Sodium350.8 mg
1 serving = 100g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Sunflower oil
2 Tea Spoon
Green gram dal
45 Grams
Cucumber, green, short
100 Grams
Lemon juice
1 Tea Spoon
Carrot orange
100 Grams
Chillies green - all varieties
2 Tea Spoon
Coriander leaves
15 Grams
Ginger fresh
1 Tea Spoon
Asafoetida
0.5 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Instructions
1
2
Mix the ingredients
In a large mixing bowl, add the chopped veggies along with salt, lemon juice, coriander leaves, and soaked moong dal. Mix the ingredients well.
3
Season the salad and serve
Now, heat oil in a pan over medium flame and add mustard seeds in it and after a minute, add asafoetida and green chilies. Fry them for another minute and turn off the flame. Pour the tempering on the salad dish and wait for few minutes before refrigerating it. Serve chilled.
Glycemic Index
30 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 | Muga dalera kosambari | Aratikaya pesara pappu curry | Bachali Kura Pesara Pappu Kura | Bachalikura moong dal curry |
|---|---|---|---|---|
| Calories | 108.6 kcal | 163.7 kcal | 134.5 kcal | 134.5 kcal |
| Carbs | 12.1 g | 23.3 g | 15.6 g | 15.6 g |
| Protein | 4.9 g | 7.2 g | 7.4 g | 7.4 g |
| Fat | 4.5 g | 4.6 g | 4.7 g | 4.7 g |
| Fiber | 4.3 g | 4.9 g | 4.2 g | 4.2 g |
| Sugar | 1.5 g | 0.8 g | 0.4 g | 0.4 g |
| Sodium | 350.8 mg | 258.3 mg | 258.3 mg | 258.3 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 108.6 kcal per serving, this is an excellent choice for weight management. The 4.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 30, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.9g 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
Zero cholesterol and low saturated fat (0.5g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Low GI (30) with 4.3g 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 (~100g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~100g) 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
Muga dalera kosambari stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (217.2-325.8 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Muga dalera kosambari contains 108.6 kcal (4.9g protein, 12.1g carbs, 4.5g fat). That's 108.6 kcal per 100g. You can track exact portions in the Hint app.
At just 108.6 kcal per serving, this is an excellent choice for weight management. The 4.3g 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 30, this recipe supports stable blood sugar levels. The 4.3g fiber further slows glucose absorption. The glycemic index is 30 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Muga dalera kosambari has 4.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Muga dalera kosambari is light enough for dinner at 108.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Muga dalera kosambari 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 (30) with 4.3g 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
