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Soaking
Soak the mushroom in warm water for ten minutes.
Paalak Kaalan Kari
Paalak Kaalan Kari has 75.7 calories per serving (1 Small Cup) — that's 72.3 calories per 100g. It provides 2.3g protein, 4.2g carbs, and 5.5g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3g 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 Paalak Kaalan Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories75.7 kcal
- Carbs4.2 g (16.9 kcal)
- Protein2.3 g (9.3 kcal)
- Fats5.5 g (49.5 kcal)
Nutrition Label
Paalak Kaalan Kari
- Serving Size1 Small Cup (100 g)
- Calories75.7 kcal
- Carbs4.2 g
- Fiber3.0 g
- Sugar1.2 g
- Protein2.3 g
- Fat5.5 g
- Saturated fat1.1 g
- Mono unsaturated fat2.1 g
- Poly unsaturated fat2.0 g
- Cholesterol0.0 mg
- Sodium333.0 mg
Nutrition per 100g
- Calories72.3 kcal
- Carbs4.0 g
- Fiber2.9 g
- Sugar1.1 g
- Protein2.2 g
- Fat5.3 g
- Cholesterol0.0 mg
- Sodium318.1 mg
1 serving = 104.7g
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Spinach
250 Grams
Chillies green - all varieties
5 Grams
Curry leaves
5 Grams
Garlic big clove
10 Grams
Ginger fresh
5 Grams
Onion small
100 Grams
Chillies red
5 Grams
Button mushroom fresh
100 Grams
Rice bran oil
2 Table Spoon
Salt
5 Grams
Water
100 Grams
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Chopping
Wash the palak leaves, onions and chop them into small pieces.
3
Grinding
Heat one tablespoon oil in a pan. Add ginger-garlic paste, slit green chilies, onion pieces, salt, and saute them. Add palak(spinach) leaves and fry them till the leaves turn tender. Let the fried leaves cool down and add them to a blender jar. Add some water into the blender jar and grind into a fine paste.
4
Cooking
Heat a tablespoon of oil in another pan. Add cumin seeds, curry leaves, chopped onions, salt, turmeric powder, add some water, add red chili powder, coriander powder, cumin powder, and add some more water. Mix it well and cook the spices for 10 minutes. Once the gravy is cooked and add palak paste, soaked mushrooms. Mix well and cook for 15 more minutes.
5
Serve
Once the delicious curry is done, serve with biryani, rice, or roti.
Glycemic Index
62 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 | Paalak Kaalan Kari | Paneer mushroom palak curry | Palak makhana curry | Palakura Makhana Kura |
|---|---|---|---|---|
| Calories | 75.7 kcal | 129.6 kcal | 129.6 kcal | 129.6 kcal |
| Carbs | 4.2 g | 6.7 g | 14.2 g | 14.2 g |
| Protein | 2.3 g | 6.7 g | 4.4 g | 4.4 g |
| Fat | 5.5 g | 8.4 g | 6.1 g | 6.1 g |
| Fiber | 3 g | 3.2 g | 3.6 g | 3.6 g |
| Sugar | 1.2 g | 3.8 g | 1.2 g | 1.2 g |
| Sodium | 333 mg | 266 mg | 324.7 mg | 324.7 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 75.7 kcal per serving, this is an excellent choice for weight management. The 3g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.3g 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
Zero cholesterol and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Moderate-to-high GI (62) 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 Small Cup (~104.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~104.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.7g) 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
Paalak Kaalan Kari 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 (151.4-227.1 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 Paalak Kaalan Kari contains 75.7 kcal (2.3g protein, 4.2g carbs, 5.5g fat). That's 72.3 kcal per 100g. You can track exact portions in the Hint app.
At just 75.7 kcal per serving, this is an excellent choice for weight management. The 3g 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.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paalak Kaalan Kari has 2.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paalak Kaalan Kari is light enough for dinner at 75.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paalak Kaalan Kari 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 (62) 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
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/nuw028Dietary iron from diverse food sources helps prevent iron deficiency anemia
WHO (2001). Iron deficiency anaemia: assessment, prevention, and control. World Health Organization.
DOI: WHO/NHD/01.3
