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Wash the dal
Wash green gram dal thoroughly and soak it in water for 2 hours. Wash the spinach leaves and chop them finely.
Paschai paruppu paalak seela
Paschai paruppu paalak seela has 74.3 calories per serving (1 Medium Piece) — that's 179.3 calories per 100g. It provides 3.6g protein, 8g carbs, and 3.1g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Paschai paruppu paalak seela in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories74.3 kcal
- Carbs8.0 g (32.1 kcal)
- Protein3.6 g (14.4 kcal)
- Fats3.1 g (27.8 kcal)
Nutrition Label
Paschai paruppu paalak seela
- Serving Size1 Medium Piece (40 g)
- Calories74.3 kcal
- Carbs8.0 g
- Fiber1.8 g
- Sugar0.2 g
- Protein3.6 g
- Fat3.1 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.1 g
- Cholesterol0.0 mg
- Sodium140.6 mg
Nutrition per 100g
- Calories179.3 kcal
- Carbs19.4 g
- Fiber4.3 g
- Sugar0.4 g
- Protein8.7 g
- Fat7.5 g
- Cholesterol0.0 mg
- Sodium339.4 mg
1 serving = 41.4g
Cooking time: 20 minutes
Serves: 7 persons
Ingredients
Green gram dal
100 Grams
Spinach
50 Grams
Ginger fresh
2.5 Grams
Asafoetida
0.5 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Turmeric powder
0.5 Tea Spoon
Rice bran oil
4 Tea Spoon
Salt
2.5 Grams
Water
100 Milliliter
Red chilli powder
0.5 Tea Spoon
Green Chilli paste
1 Tea Spoon
Instructions
1
2
Mix the ingredients
Grind green gram dal to a fine paste,add remaining ingredients and mix well by adding water .
3
Cook the cheela
Prepare the dosa pan ,spread the batter with a ladle,add ½ to 1 tsp of oil around the edges. cover and cook the cheela for 2 minutes or till it gets cooked well. Flip over and press gently making sure cheela gets cooked from both sides. Continue to simmer for another minute or till cheela gets cooked completely.
4
Serve hot
Serve hot with chutney.
Glycemic Index
53 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 | Paschai paruppu paalak seela | Kalappazam siriya pasipaal seela | Kalipina Dhanyalu Mariyu Palaka Cellam | Mixed millet and palak cheela |
|---|---|---|---|---|
| Calories | 74.3 kcal | 58.6 kcal | 58.6 kcal | 58.6 kcal |
| Carbs | 8 g | 6.9 g | 6.9 g | 6.9 g |
| Protein | 3.6 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 3.1 g | 2.7 g | 2.7 g | 2.7 g |
| Fiber | 1.8 g | 0.8 g | 0.8 g | 0.8 g |
| Sugar | 0.2 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 140.6 mg | 90 mg | 90 mg | 90 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Kalappazam siriya pasipaal seela Kalipina Dhanyalu Mariyu Palaka Cellam Mixed millet and palak cheela Palak paneer with moong dal curry Palak te Paneer te Moong Dal da Curry Palakura Paneer Mung Dal Kura Dalia palak pongal Oats palak pongal Oats Palakum Pongal Sooji palak pongal Thaliya Palak Pongal
Health Goals Suitability
Weight Loss
At 74.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (3.6g 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 (0.6g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. 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. 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 Medium Piece (~41.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~41.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~41.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~41.4g) 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
Paschai paruppu paalak seela stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (148.6-222.9 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 Paschai paruppu paalak seela contains 74.3 kcal (3.6g protein, 8g carbs, 3.1g fat). That's 179.3 kcal per 100g. You can track exact portions in the Hint app.
At 74.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 53, this recipe supports stable blood sugar levels. The glycemic index is 53 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Paschai paruppu paalak seela has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Paschai paruppu paalak seela is light enough for dinner at 74.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Paschai paruppu paalak seela 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. Consider replacing refined ingredients with whole grains or millets.
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.26.8.2261Curcumin 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
