Looking for a Personalized Diet Plan?

arrowTry the Hint app

Passi Parippu Sprouts Stir Fry

Passi Parippu Sprouts Stir Fry has 110.4 calories per serving (1 Small Cup) — that's 103.8 calories per 100g. It provides 3.2g protein, 6.3g carbs, and 8.1g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 3.7g 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 Sprouts Stir Fry in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.

Passi Parippu Sprouts Stir Fry
  • Serving Size 1 Small Cup (100 g)
  • Calories110.4 kcal
  • Carbs6.3 g (25.2 kcal)
  • Protein3.2 g (12.6 kcal)
  • Fats8.1 g (72.6 kcal)

Nutrition Label

Passi Parippu Sprouts Stir Fry

  • Serving Size1 Small Cup (100 g)
  • Calories110.4 kcal
  • Carbs6.3 g
  • Fiber3.7 g
  • Sugar3.3 g
  • Protein3.2 g
  • Fat8.1 g
  • Saturated fat3.4 g
  • Mono unsaturated fat1.9 g
  • Poly unsaturated fat1.4 g
  • Cholesterol0.0 mg
  • Sodium314.9 mg

Nutrition per 100g

  • Calories103.8 kcal
  • Carbs5.9 g
  • Fiber3.4 g
  • Sugar3.1 g
  • Protein3.0 g
  • Fat7.6 g
  • Cholesterol0.0 mg
  • Sodium296.1 mg

1 serving = 106.3g

Cooking time: 20 minutes

Serves: 3 persons

Ingredients

Sprouts
200 Grams
Curry leaves
10 Grams
Asafoetida
2 Grams
Chillies red
2 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Coconut kernel fresh
30 Grams
Mustard seeds
1 Tea Spoon
Rice bran oil
2 Tea Spoon
Salt
0.5 Tea Spoon
Water
50 Milliliter

Instructions

1
Germinate the green gram
Take 1 cup of moong beans and wash thoroughly in water. Drain and soak in plenty of water for at least 6 to 8 hours or even overnight. Next day, drain the soaked beans thoroughly and place in a large bowl; make sure there is some moisture left in the beans. Close the bowl with a lid and keep in a warm place to allow the mung beans to sprout for about 8 to 12 hours, depending upon the weather. Mung beans start sprouting faster in warm weather. Once the beans have germinated refrigerate them.
2
Sautee the sprouts
Heat rice bran oil in a heavy-bottomed pan. Once the oil is hot, add mustard seeds, curry leaves, and once they begin to crackle, stir in the cumin seeds, dry red chillies and hing. Sauté for a few seconds. Immediately add 2 cups of bean sprouts, turmeric powder, and salt to taste; give it a good stir. Sprinkle some water and close the pan with a tight lid. Let the sprouts cook in its own steam.
3
Serve hot
Stir in the grated coconut. Heat through for about a minute and remove from heat. Serve hot.

Also Known As

Moong sprouts stir fry Muga sprautaguli bhajuna Pesara Pappu Sprouts Stir Fry

Glycemic Index

56 Medium
Low
Medium
High

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

NutrientPassi Parippu Sprouts Stir FryKadalai SundalKadalapari guggilluSenaga guggillu
Calories110.4 kcal238.4 kcal238.4 kcal238.4 kcal
Carbs6.3 g25.1 g25.1 g25.1 g
Protein3.2 g12 g12 g12 g
Fat8.1 g10 g10 g10 g
Fiber3.7 g17.1 g17.1 g17.1 g
Sugar3.3 g1.2 g1.2 g1.2 g
Sodium314.9 mg249.2 mg249.2 mg249.2 mg
Cholesterol0 mg0 mg0 mg0 mg

Similar Recipes

Kadalai Sundal Kadalapari guggillu Senaga guggillu Plantain stem curry Vaalai Thannai Kari Vazhapoo Curry Bandhakopi Chana Dal Upkari Cabbage chana dal upkari Cabbage Chana Parippu Upkari Coconut curd chutney Gummadi Pesara Pappu Kura Kaddu moong dal sabzi

Health Goals Suitability

Weight Loss

At just 110.4 kcal per serving, this is an excellent choice for weight management. The 3.7g of dietary fiber promotes satiety, helping you feel full longer.

Diabetes

Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response.

Muscle Gain

Low protein content (3.2g 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 (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.

PCOS

Moderate-to-high GI (56) 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 Cup (~106.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.

Muscle Gain

1 Small Cup (~106.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.

Diabetes

1 Small Cup (~106.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.

General

1 Small Cup (~106.3g) 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.

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 Sprouts Stir Fry 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.

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 (220.8-331.2 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

Related Reading

Calorie Deficit Guideweight lossDiabetes Diet Chartdiabetes10 Kg Weight Gain Diet Chartmuscle gainRice Calories & Nutritionrice nutritionHbA1c Calculatorhealth tool

Scientific References

  1. Increased dietary fiber intake is associated with lower body weight

    Slavin JL (2005). Dietary fiber and body weight. Nutrition.

    DOI: 10.1016/j.nut.2003.09.004

  2. Curcumin 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/foods6100092

  3. Dietary 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

  4. Portion 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

Looking for a Personalized Diet Plan?

Try the Hint app

google play icon
    • 1352
apple store icon
    • 292
promo banner