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Frying
Fry the green chillies along with one small tomato in oil and keep aside.
Mulakka Chamanti
Mulakka Chamanti has 230.8 calories per serving (1 Small Cup) — that's 231.5 calories per 100g. It provides 4.2g protein, 11.2g carbs, and 18.8g fat. With a low glycemic index (GI: 38), this recipe is suitable for diabetes management, PCOS. The 5.1g 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 Mulakka Chamanti in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories230.8 kcal
- Carbs11.2 g (44.9 kcal)
- Protein4.2 g (16.9 kcal)
- Fats18.8 g (169.0 kcal)
Nutrition Label
Mulakka Chamanti
- Serving Size1 Small Cup (100 g)
- Calories230.8 kcal
- Carbs11.2 g
- Fiber5.1 g
- Sugar5.4 g
- Protein4.2 g
- Fat18.8 g
- Saturated fat5.3 g
- Mono unsaturated fat6.2 g
- Poly unsaturated fat5.2 g
- Cholesterol0.0 mg
- Sodium305.6 mg
Nutrition per 100g
- Calories231.5 kcal
- Carbs11.3 g
- Fiber5.2 g
- Sugar5.4 g
- Protein4.2 g
- Fat18.8 g
- Cholesterol0.0 mg
- Sodium306.5 mg
1 serving = 99.7g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Peanuts
2 Table Spoon
Sesame seeds
50 Grams
Tomato ripe local
50 Grams
Tamarind pulp
50 Grams
Chillies green - all varieties
50 Grams
Coriander leaves
20 Grams
Curry leaves
20 Grams
Onion small
100 Grams
Cumin seeds
1 Tea Spoon
Fenugreek seeds
1 Grams
Poppy seeds
1 Tea Spoon
Turmeric powder
1 Grams
Coconut kernal dry
3 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
4 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Instructions
1
2
Preparation
Firstly, in a pan dry roast peanuts on low flame until they turn crunchy. Add sesame, poppy seeds, dry coconut. Dry roast on low flame until they turn golden brown. Cool completely, and transfer to a small mixi jar. Also shallow fry the onion till translucent and brown cool them and add to the mixi jar. Blend to smooth paste adding tamarind pulp and water if required. keep aside.
3
Cooking
In a large kadai heat oil. Add mustard, cumin, and few curry leaves. Now add ginger garlic paste, keeping the flame on low, add turmeric, chilli powder, coriander powder, salt. Saute on low flame until the spices turn aromatic. Now add the prepared masala paste and mix well. Adjust the tamarind pulp according to the taste. Further, add fried chilli and mix adjusting consistency as required. Cover and cook for 10 minutes or until the oil separates. Add coriander and mix well.
4
Serving
Enjoy mirchi ka salan with biryani or rice.
Also Known As
Glycemic Index
38 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 | Mulakka Chamanti | Bandhakopi Temarind Kari | Cabbage Puli Curry | Cabbage tamarind curry |
|---|---|---|---|---|
| Calories | 230.8 kcal | 90.7 kcal | 90.7 kcal | 90.7 kcal |
| Carbs | 11.2 g | 11.5 g | 11.5 g | 11.5 g |
| Protein | 4.2 g | 2.2 g | 2.2 g | 2.2 g |
| Fat | 18.8 g | 4 g | 4 g | 4 g |
| Fiber | 5.1 g | 4.1 g | 4.1 g | 4.1 g |
| Sugar | 5.4 g | 6.6 g | 6.6 g | 6.6 g |
| Sodium | 305.6 mg | 210.5 mg | 210.5 mg | 210.5 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 230.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.2g 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
Watch your intake — saturated fat (5.3g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (38) with 5.1g 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 Small Cup (~99.7g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~99.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.7g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Mulakka Chamanti 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 (461.7-692.5 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 Mulakka Chamanti contains 230.8 kcal (4.2g protein, 11.2g carbs, 18.8g fat). That's 231.5 kcal per 100g. You can track exact portions in the Hint app.
At 230.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Consider reducing oil or ghee to cut kcal without losing flavor. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 5.1g fiber further slows glucose absorption. The glycemic index is 38 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mulakka Chamanti has 4.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Mulakka Chamanti at 230.8 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Mulakka Chamanti 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 (38) with 5.1g 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
