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Soaking
In a bowl, soak almonds in hot water for around 5-10 minutes.
Paathaam Makkana sup
Paathaam Makkana sup has 121.7 calories per serving (1 Small Cup) — that's 111 calories per 100g. It provides 3.3g protein, 6.8g carbs, and 9.1g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health.
Track the exact calories and macros of Paathaam Makkana sup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories121.7 kcal
- Carbs6.8 g (27.1 kcal)
- Protein3.3 g (13.2 kcal)
- Fats9.1 g (81.5 kcal)
Nutrition Label
Paathaam Makkana sup
- Serving Size1 Small Cup (100 g)
- Calories121.7 kcal
- Carbs6.8 g
- Fiber1.2 g
- Sugar1.4 g
- Protein3.3 g
- Fat9.1 g
- Saturated fat3.5 g
- Mono unsaturated fat4.1 g
- Poly unsaturated fat1.2 g
- Cholesterol8.7 mg
- Sodium187.3 mg
Nutrition per 100g
- Calories111.0 kcal
- Carbs6.2 g
- Fiber1.1 g
- Sugar1.3 g
- Protein3.0 g
- Fat8.3 g
- Cholesterol8.0 mg
- Sodium170.8 mg
1 serving = 109.6g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Coriander leaves
10 Grams
Almond
30 Grams
Whole buffalo milk
100 Milliliter
Salt
2 Grams
Water
250 Milliliter
Black pepper powder
0.5 Tea Spoon
Makhana lotus seeds dried
30 Grams
Instructions
1
2
Roasting
Roast the makhanas and blend them into powder.
3
Blending
Peel off the almond skin and grind it into a paste by adding 3-4 tablespoons of milk.
4
Sauteing
Heat ghee in a non-stick pan. Add powdered makhana to it and saute till fragrant. Add hot water and stir gently, ensuring that there are no lumps. Add the prepared almond paste and the remaining milk.
5
Simmering
Mix it well and bring it to a boil. Add salt and black pepper powder. Mix it well and cook for another minute.
6
Serving
Serve it hot garnished with chopped almonds and chopped coriander leaves.
Also Known As
Glycemic Index
55 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 | Paathaam Makkana sup | Drumsticks soup | Muringa Soup | Murungai Soup |
|---|---|---|---|---|
| Calories | 121.7 kcal | 101.1 kcal | 101.1 kcal | 101.1 kcal |
| Carbs | 6.8 g | 9.1 g | 9.1 g | 9.1 g |
| Protein | 3.3 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 9.1 g | 5.6 g | 5.6 g | 5.6 g |
| Fiber | 1.2 g | 6 g | 6 g | 6 g |
| Sugar | 1.4 g | 4.6 g | 4.6 g | 4.6 g |
| Sodium | 187.3 mg | 270.9 mg | 270.9 mg | 270.9 mg |
| Cholesterol | 8.7 mg | 9.6 mg | 9.6 mg | 9.6 mg |
Health Goals Suitability
Weight Loss
At 121.7 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (3.3g 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
Low cholesterol (8.7mg) and low saturated fat (3.5g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~109.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~109.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.6g) 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
Paathaam Makkana sup 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 (243.4-365.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Paathaam Makkana sup contains 121.7 kcal (3.3g protein, 6.8g carbs, 9.1g fat). That's 111 kcal per 100g. You can track exact portions in the Hint app.
At 121.7 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paathaam Makkana sup has 3.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paathaam Makkana sup is light enough for dinner at 121.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paathaam Makkana sup 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Portion 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
