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Pressure cook the dal
Wash the chickpeas thoroughly, pressure cook for 10-15 minutes, cool them completely and mash them.
Narikel cholar porota
Narikel cholar porota has 185.3 calories per serving (1 Large Piece) — that's 350.5 calories per 100g. It provides 4.1g protein, 19.1g carbs, and 10.3g fat. With a low glycemic index (GI: 38), this recipe is suitable for weight loss, diabetes management, PCOS. The 4g 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 Narikel cholar porota in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories185.3 kcal
- Carbs19.1 g (76.3 kcal)
- Protein4.1 g (16.2 kcal)
- Fats10.3 g (92.8 kcal)
Nutrition Label
Narikel cholar porota
- Serving Size1 Large Piece (50 g)
- Calories185.3 kcal
- Carbs19.1 g
- Fiber4.0 g
- Sugar1.4 g
- Protein4.1 g
- Fat10.3 g
- Saturated fat6.1 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat0.7 g
- Cholesterol20.5 mg
- Sodium74.5 mg
Nutrition per 100g
- Calories350.5 kcal
- Carbs36.1 g
- Fiber7.5 g
- Sugar2.7 g
- Protein7.7 g
- Fat19.5 g
- Cholesterol38.7 mg
- Sodium140.9 mg
1 serving = 52.9g
Cooking time: 25 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
22 Tea Spoon
Whole wheat flour
300 Grams
Chillies green - all varieties
10 Grams
Cumin seeds
2.5 Grams
Turmeric powder
2.5 Grams
Coconut kernel fresh
50 Grams
Salt
0.5 Tea Spoon
Water
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Coriander powder
2.5 Grams
chat masala
2.5 Grams
Chickpeas
100 Grams
Instructions
1
2
Prepare the dough
Now prepare the dough by taking wheat flour in a large mixing bowl.
3
For the stuffing
Heat oil in a nonstick pan, add cumin seeds, when the seeds crackle, add coconut and saute for a minute. Add ginger-garlic paste, green chilies, coriander powder, turmeric powder, salt, chat masala powder, and saute on a medium flame. Add mashed chickpeas cook for 2 minutes and switch off the flame.
4
Roll out the dough
Make equal portions of the dough, take one portion at a time roll out and flatten with the help of a rolling pin, to it add chickpeas stuffing, gather the sides of the dough and bring them together. Roll it to desired thickness. Do not apply pressure.
5
Cook the parathas
Preheat a girdle, place the paratha over it, cook on one side for 30 seconds, apply some ghee, flip on the other side cook well by applying ghee.
6
Serve hot
Serve hot with raita.
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 | Narikel cholar porota | Cauliflower paratha | GobI paratha | Phoolkobi paratha |
|---|---|---|---|---|
| Calories | 185.3 kcal | 146.6 kcal | 146.6 kcal | 146.6 kcal |
| Carbs | 19.1 g | 14.9 g | 14.9 g | 14.9 g |
| Protein | 4.1 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 10.3 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 4 g | 3 g | 3 g | 3 g |
| Sugar | 1.4 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 74.5 mg | 75.6 mg | 75.6 mg | 75.6 mg |
| Cholesterol | 20.5 mg | 20.6 mg | 20.6 mg | 20.6 mg |
Health Goals Suitability
Weight Loss
At just 185.3 kcal per serving, this is an excellent choice for weight management. The 4g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 38, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (4.1g 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
Watch your intake — saturated fat (6.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (38) with 4g 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 Large Piece (~52.9g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~52.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~52.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~52.9g) 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.
Meal prep friendly
Narikel cholar porota 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.
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 (370.7-556 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Narikel cholar porota contains 185.3 kcal (4.1g protein, 19.1g carbs, 10.3g fat). That's 350.5 kcal per 100g. You can track exact portions in the Hint app.
At just 185.3 kcal per serving, this is an excellent choice for weight management. The 4g 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 38, this recipe supports stable blood sugar levels. The 4g 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.
Narikel cholar porota has 4.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Narikel cholar porota is light enough for dinner at 185.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Narikel cholar porota 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 4g 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
