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Boiling
First, add the oil to the water and bring it to a boil. Once the water starts to boil, turn off the flame.
Paruppu idiyappam
Paruppu idiyappam has 376.1 calories per serving (1 Medium Cup) — that's 158.8 calories per 100g. It provides 11.6g protein, 62.1g carbs, and 9g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, heart health, PCOS. The 4.9g 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 Paruppu idiyappam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories376.1 kcal
- Carbs62.1 g (248.5 kcal)
- Protein11.6 g (46.4 kcal)
- Fats9.0 g (81.1 kcal)
Nutrition Label
Paruppu idiyappam
- Serving Size1 Medium Cup (200 g)
- Calories376.1 kcal
- Carbs62.1 g
- Fiber4.9 g
- Sugar1.6 g
- Protein11.6 g
- Fat9.0 g
- Saturated fat2.3 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat2.4 g
- Cholesterol0.0 mg
- Sodium285.6 mg
Nutrition per 100g
- Calories158.8 kcal
- Carbs26.2 g
- Fiber2.1 g
- Sugar0.7 g
- Protein4.9 g
- Fat3.8 g
- Cholesterol0.0 mg
- Sodium120.6 mg
1 serving = 236.8g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Sesame oil
1 Tea Spoon
Green gram dal
100 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
10 Grams
Curry leaves
10 Grams
Onion big
50 Grams
Cumin seeds
0.5 Tea Spoon
Coconut kernel fresh
1 Table Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
250 Milliliter
Rice flour
200 Grams
Instructions
1
2
Dough preparation
In a separate bowl, add the rice flour, salt and mix well. Add about 3/4 Cup of the hot water to the rice flour. Stir with a spatula. Now, continue to add the water little by little to the rice flour and mix well until a soft, smooth, and non-sticky dough is formed.
3
Making Idiyappam
Grease the inside portion of the idiyappam press. Grease your palm with oil, take a portion of the dough, smoothen it out in your palm and fill it in the press. Similarly, grease the steamer plate. Gently press the idiyappam dough onto the steamer plate
4
Steaming
Steam the idiyappam for about 5 mins, until cooked through. Let the idiyappam cool down a bit, before gently removing it from the steamer plate.
5
Pressure cook
Pressure cook the moong dal, till it turns soft. keep aside.
6
Sauteing
Heat a pan with oil and add the tempering items. Add onion and fry till transparent. Add chopped green chilies too. Add the chopped tomatoes and fry for a min in medium flame. Now add the dal and give it a quick stir. Lastly add the grated coconut and salt and mix well for a minute
7
Adding
Take the prepared idiyappam in a wide bowl and tear it roughly. Add the prepared dal and mix gently taking care not to mash the idiyappam and serve immediately.
Also Known As
Glycemic Index
36 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 | Paruppu idiyappam | Drumstick tomato curry | Drumstick Tomato Rassa | Muringa Tomato Kari |
|---|---|---|---|---|
| Calories | 376.1 kcal | 53.1 kcal | 53.1 kcal | 53.1 kcal |
| Carbs | 62.1 g | 4.1 g | 4.1 g | 4.1 g |
| Protein | 11.6 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 9 g | 3.3 g | 3.3 g | 3.3 g |
| Fiber | 4.9 g | 3.9 g | 3.9 g | 3.9 g |
| Sugar | 1.6 g | 1.9 g | 1.9 g | 1.9 g |
| Sodium | 285.6 mg | 195.8 mg | 195.8 mg | 195.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Health Goals Suitability
Weight Loss
At 376.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 4.9g fiber further slows glucose absorption. The protein content (11.6g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.6g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (2.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 4.9g 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. Adequate protein (11.6g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~236.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~236.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~236.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~236.8g) 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.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~94 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Paruppu idiyappam 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 (752.1-1128.2 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 Paruppu idiyappam contains 376.1 kcal (11.6g protein, 62.1g carbs, 9g fat). That's 158.8 kcal per 100g. You can track exact portions in the Hint app.
At 376.1 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 4.9g fiber further slows glucose absorption. The protein content (11.6g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paruppu idiyappam has 11.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Paruppu idiyappam at 376.1 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Paruppu idiyappam already has good protein (11.6g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (36) with 4.9g 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
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
