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Marinate
Clean and wash the meat. Puree ginger, garlic, and green chilies along with yogurt in a blender. Add 1/4 tsp cumin powder. Marinate the meat in this mixture for about an hour.
Mutton Palak Bhaji
Mutton Palak Bhaji has 118.3 calories per serving (1 Small Cup) — that's 115.2 calories per 100g. It provides 5.3g protein, 10.6g carbs, and 6.1g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, PCOS. The 7.9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Mutton Palak Bhaji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories118.3 kcal
- Carbs10.6 g (42.5 kcal)
- Protein5.3 g (21.2 kcal)
- Fats6.1 g (54.6 kcal)
Nutrition Label
Mutton Palak Bhaji
- Serving Size1 Small Cup (100 g)
- Calories118.3 kcal
- Carbs10.6 g
- Fiber7.9 g
- Sugar0.3 g
- Protein5.3 g
- Fat6.1 g
- Saturated fat1.3 g
- Mono unsaturated fat2.5 g
- Poly unsaturated fat1.3 g
- Cholesterol5.7 mg
- Sodium1682.3 mg
Nutrition per 100g
- Calories115.2 kcal
- Carbs10.4 g
- Fiber7.7 g
- Sugar0.3 g
- Protein5.2 g
- Fat5.9 g
- Cholesterol5.5 mg
- Sodium1639.0 mg
1 serving = 102.6g
Cooking time: 15 minutes
Serves: 7 persons
Ingredients
Spinach
100 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Onion big
100 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Nutmeg
1 Grams
Turmeric powder
1 Grams
Goat shoulder
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Curd
50 Grams
Ginger garlic paste
1 Tea Spoon
Garam masala powder
0.5 Tea Spoon
Cumin powder
1 Grams
Red chilli powder
0.5 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Coriander powder
1 Grams
Instructions
1
2
Blanching
Blanche the spinach in boiling water along with little salt for about a minute, drain, and puree the spinach.
3
Cooking
Heat oil in a pressure pan, add bay leaves, black cardamom, and cloves. Add onions and fry till they are brown in colour. Add coriander powder and saute for a few seconds, add cumin powder and water, reduce the flame and allow the spices to get fried. When the oil begins to separate, add the meat along with the marinade and stir well. Keep the gas flame on high and cook till the marinade reduces and oil starts to surface. Add tomatoes and continue stirring, add salt, water and close the lid of the pressure pan. Reduce the flame to a minimum after one whistle and let it cook on low heat. Switch off the gas after 25 minutes. Keep the flame to the lowest and add the pureed spinach and nutmeg powder, give the curry a good mix and cook uncovered till the oil surfaces.
4
Serving
Serve the mutton palak curry with a side of steamed basmati rice, bagara khana, roti, or naan.
Glycemic Index
54 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 | Mutton Palak Bhaji | Ambadi Mutton | Gongura mutton | Kongura Mattan |
|---|---|---|---|---|
| Calories | 118.3 kcal | 113.7 kcal | 113.7 kcal | 113.7 kcal |
| Carbs | 10.6 g | 3 g | 3 g | 3 g |
| Protein | 5.3 g | 6.2 g | 6.2 g | 6.2 g |
| Fat | 6.1 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 7.9 g | 2.3 g | 2.3 g | 2.3 g |
| Sugar | 0.3 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 1682.3 mg | 168.3 mg | 168.3 mg | 168.3 mg |
| Cholesterol | 5.7 mg | 20.5 mg | 20.5 mg | 20.5 mg |
Health Goals Suitability
Weight Loss
At just 118.3 kcal per serving, this is an excellent choice for weight management. The 7.9g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 7.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (5.3g 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 — sodium (1682.3mg) is on the higher side. Cut back on salt — try lemon juice or herbs for flavor instead.
PCOS
Low GI (54) with 7.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 Small Cup (~102.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.6g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Mutton Palak Bhaji 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 (236.5-354.8 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 Mutton Palak Bhaji contains 118.3 kcal (5.3g protein, 10.6g carbs, 6.1g fat). That's 115.2 kcal per 100g. You can track exact portions in the Hint app.
At just 118.3 kcal per serving, this is an excellent choice for weight management. The 7.9g 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.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 7.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Mutton Palak Bhaji has 5.3g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Mutton Palak Bhaji is light enough for dinner at 118.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Mutton Palak Bhaji is moderate 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 (54) with 7.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
