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Boil sweet potato
Boil the sweet potato, cool and peel it, mash it softly.
Passi Parippu Sprout Kabab
Passi Parippu Sprout Kabab has 64.5 calories per serving (1 Small Piece) — that's 214.8 calories per 100g. It provides 2.2g protein, 7.3g carbs, and 2.9g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 2.2g 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 Passi Parippu Sprout Kabab in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Piece (30 g)
- Calories64.5 kcal
- Carbs7.3 g (29.4 kcal)
- Protein2.2 g (8.8 kcal)
- Fats2.9 g (26.3 kcal)
Nutrition Label
Passi Parippu Sprout Kabab
- Serving Size1 Small Piece (30 g)
- Calories64.5 kcal
- Carbs7.3 g
- Fiber2.2 g
- Sugar1.0 g
- Protein2.2 g
- Fat2.9 g
- Saturated fat0.6 g
- Mono unsaturated fat1.1 g
- Poly unsaturated fat1.0 g
- Cholesterol0.0 mg
- Sodium155.0 mg
Nutrition per 100g
- Calories214.8 kcal
- Carbs24.5 g
- Fiber7.3 g
- Sugar3.2 g
- Protein7.4 g
- Fat9.7 g
- Cholesterol0.0 mg
- Sodium516.1 mg
1 serving = 30g
Cooking time: 10 minutes
Serves: 13 persons
Ingredients
Refined wheat flour
1 Table Spoon
Whole green gram
100 Grams
Sweet potato pink skin
100 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Ginger fresh
1 Tea Spoon
Onion big
100 Grams
Rice bran oil
35 Milliliter
Salt
1 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
0.5 Tea Spoon
Amchur powder
0.5 Tea Spoon
Instructions
1
2
Grind green gram
Blend the sprouted green gram to a smooth paste.
3
Mix the ingredients
Add moong sprout, sweet potato and all the other ingredients in a mixing bowl and bind everything together into soft dough. Make small kebab-shaped like balls out of the dough and keep them aside.
4
Shallow fry the kebab
Heat a nonstick pan and pour some oil into it. Add the kebabs and shallow fry them till both sides are crispy and golden brown in color. Serve hot with mint chutney.
Glycemic Index
64 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 | Passi Parippu Sprout Kabab | Chakkarakkizhangu Pulusu | Ratalyachi ani saar | Shakargand pulusu |
|---|---|---|---|---|
| Calories | 64.5 kcal | 90.4 kcal | 90.4 kcal | 90.4 kcal |
| Carbs | 7.3 g | 16 g | 16 g | 16 g |
| Protein | 2.2 g | 1.6 g | 1.6 g | 1.6 g |
| Fat | 2.9 g | 2.2 g | 2.2 g | 2.2 g |
| Fiber | 2.2 g | 3.8 g | 3.8 g | 3.8 g |
| Sugar | 1 g | 5.4 g | 5.4 g | 5.4 g |
| Sodium | 155 mg | 342.1 mg | 342.1 mg | 342.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 64.5 kcal per serving, this is an excellent choice for weight management.
Diabetes
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (2.2g 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
Moderate-to-high GI (64) 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
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 Small Piece (~30g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Piece (~30g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Piece (~30g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Piece (~30g) 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
Passi Parippu Sprout Kabab 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 (129-193.6 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 Passi Parippu Sprout Kabab contains 64.5 kcal (2.2g protein, 7.3g carbs, 2.9g fat). That's 214.8 kcal per 100g. You can track exact portions in the Hint app.
At just 64.5 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Passi Parippu Sprout Kabab has 2.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Passi Parippu Sprout Kabab is light enough for dinner at 64.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Passi Parippu Sprout Kabab 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 (64) 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/foods6100092Dietary 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/01.3Portion 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
