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Marination
Wash and chop the cabbage finely. Add salt to the chopped cabbage. keep it in a sieve overnight.
Muttali Oorugai
Muttali Oorugai has 2 calories per serving (1 Tea Spoon) — that's 40.3 calories per 100g. It provides 0.1g protein, 0.3g carbs, and 0g fat. With a high glycemic index (GI: 71), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Muttali Oorugai in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Tea Spoon (5 g)
- Calories2.0 kcal
- Carbs0.3 g (1.3 kcal)
- Protein0.1 g (0.3 kcal)
- Fats0.0 g (0.4 kcal)
Nutrition Label
Muttali Oorugai
- Serving Size1 Tea Spoon (5 g)
- Calories2.0 kcal
- Carbs0.3 g
- Fiber0.2 g
- Sugar0.2 g
- Protein0.1 g
- Fat0.0 g
- Saturated fat0.0 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.0 g
- Cholesterol0.0 mg
- Sodium49.6 mg
Nutrition per 100g
- Calories40.3 kcal
- Carbs6.7 g
- Fiber3.2 g
- Sugar3.2 g
- Protein1.4 g
- Fat0.9 g
- Cholesterol0.0 mg
- Sodium997.9 mg
1 serving = 5g
Cooking time: 10 minutes
Serves: 120 persons
Ingredients
Vinegar
50 Milliliter
Sugar
1 Table Spoon
Green cabbage
250 Grams
Chillies green - all varieties
30 Grams
Chillies red
2 Tea Spoon
Cloves
5 Grams
Turmeric powder
1 Table Spoon
Mustard seeds
1 Tea Spoon
Salt
1 Table Spoon
Water
200 Milliliter
Fennel seeds
1 Tea Spoon
Instructions
1
2
Preparation
Take 2 cups of water and add 3/4 cup of vinegar.Add in all the spices and bring to a boil. Pour hot water over cabbage strips. Cover the container with a plate and put something heavy on it (like a can or pressure cooker). Let stand for 24-48 hours.
3
Refrigerate it
Cool and fill in sterilized jars and refrigerate it.
Glycemic Index
71 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Muttali Oorugai | Green chilli pickle | Hari mirch ka achaar | Hirvi Mirchi Loncha |
|---|---|---|---|---|
| Calories | 2 kcal | 15.5 kcal | 15.5 kcal | 15.5 kcal |
| Carbs | 0.3 g | 0.3 g | 0.3 g | 0.3 g |
| Protein | 0.1 g | 0.1 g | 0.1 g | 0.1 g |
| Fat | 0 g | 1.6 g | 1.6 g | 1.6 g |
| Fiber | 0.2 g | 0.2 g | 0.2 g | 0.2 g |
| Sugar | 0.2 g | 0 g | 0 g | 0 g |
| Sodium | 49.6 mg | 58 mg | 58 mg | 58 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 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
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (0.1g 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 (0g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (71) 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
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Tea Spoon (~5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Tea Spoon (~5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Tea Spoon (~5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Tea Spoon (~5g) 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
Muttali Oorugai 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 (4-6 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 Muttali Oorugai contains 2 kcal (0.1g protein, 0.3g carbs, 0g fat). That's 40.3 kcal per 100g. You can track exact portions in the Hint app.
At 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.
Higher glycemic index (GI: 71) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 71 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Muttali Oorugai has 0.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Muttali Oorugai is light enough for dinner at 2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Muttali Oorugai 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 (71) 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/foods6100092Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028Portion 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
