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Preparation
Whisk eggs in a bowl and chop the liver into small cubes and keep aside.
Muttai purji kotthu koli tontu
Muttai purji kotthu koli tontu has 113.2 calories per serving (1 Small Cup). It provides 10g protein, 3.1g carbs, and 6.8g fat. With a medium glycemic index (GI: 61), It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Muttai purji kotthu koli tontu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories113.2 kcal
- Carbs3.1 g (12.2 kcal)
- Protein10.0 g (39.8 kcal)
- Fats6.8 g (61.2 kcal)
Nutrition Label
Muttai purji kotthu koli tontu
- Serving Size1 Small Cup (100 g)
- Calories113.2 kcal
- Carbs3.1 g
- Fiber1.6 g
- Sugar1.0 g
- Protein10.0 g
- Fat6.8 g
- Saturated fat1.9 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat1.5 g
- Cholesterol194.9 mg
- Sodium146.7 mg
Nutrition per 100g
- Calories113.2 kcal
- Carbs3.1 g
- Fiber1.6 g
- Sugar1.0 g
- Protein10.0 g
- Fat6.8 g
- Cholesterol194.9 mg
- Sodium146.7 mg
1 serving = 100g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
French beans country
50 Grams
Peas fresh
50 Grams
Tomato ripe local
50 Grams
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic big clove
10 Grams
Onion small
50 Grams
Whole egg raw
300 Grams
Poultry chicken liver
100 Grams
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Garam masala powder
1 Grams
Black pepper powder
2.5 Grams
Instructions
1
2
Cooking
Heat oil in a pan. Add chopped onion, garlic and chillies and fry till the onion is golden brown. Add the carrots, bean and peas and saute for 2 minutes. Sprinkle salt and pepper. Add the liver cubes and garam masala. Mix well and saute for 3 minutes. Meanwhile, heat oil in another pan and add the eggs slowly whisking till they are cooked. Add the cooked eggs, the liver cubes, and the chopped tomatoes to the fried vegetables and cook for 1 minute.
3
Serving
Serve hot with toasts, roti or rice.
Also Known As
Glycemic Index
61 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 | Muttai purji kotthu koli tontu | Baarli kanji | Barley daliya | Barli Thalia |
|---|---|---|---|---|
| Calories | 113.2 kcal | 160.4 kcal | 160.4 kcal | 160.4 kcal |
| Carbs | 3.1 g | 26.5 g | 26.5 g | 26.5 g |
| Protein | 10 g | 6 g | 6 g | 6 g |
| Fat | 6.8 g | 3.4 g | 3.4 g | 3.4 g |
| Fiber | 1.6 g | 8.5 g | 8.5 g | 8.5 g |
| Sugar | 1 g | 1.8 g | 1.8 g | 1.8 g |
| Sodium | 146.7 mg | 341.2 mg | 341.2 mg | 341.2 mg |
| Cholesterol | 194.9 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 113.2 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 10g protein per serving — a moderate amount. Pair with paneer or curd or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Watch your intake — cholesterol (194.9mg) is on the higher side.
PCOS
Moderate-to-high GI (61) 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. Adequate protein (10g) supports healthy thyroid function. 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
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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
Muttai purji kotthu koli tontu 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 (226.3-339.5 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 Muttai purji kotthu koli tontu contains 113.2 kcal (10g protein, 3.1g carbs, 6.8g fat). That's 113.2 kcal per 100g. You can track exact portions in the Hint app.
At 113.2 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: 61). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 61 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Muttai purji kotthu koli tontu has 10g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Muttai purji kotthu koli tontu is light enough for dinner at 113.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Muttai purji kotthu koli tontu already has good protein (10g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Moderate-to-high GI (61) 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/foods6100092Portion 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
