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Phool makhana curry
Phool makhana curry has 190.4 calories per serving (1 Small Cup) — that's 180.4 calories per 100g. It provides 4.8g protein, 15.7g carbs, and 12g fat. With a low glycemic index (GI: 53), this recipe is suitable for diabetes management. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Phool makhana curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories190.4 kcal
- Carbs15.7 g (62.9 kcal)
- Protein4.8 g (19.3 kcal)
- Fats12.0 g (108.1 kcal)
Nutrition Label
Phool makhana curry
- Serving Size1 Small Cup (100 g)
- Calories190.4 kcal
- Carbs15.7 g
- Fiber1.8 g
- Sugar0.8 g
- Protein4.8 g
- Fat12.0 g
- Saturated fat5.9 g
- Mono unsaturated fat4.3 g
- Poly unsaturated fat1.1 g
- Cholesterol22.4 mg
- Sodium379.7 mg
Nutrition per 100g
- Calories180.4 kcal
- Carbs14.9 g
- Fiber1.7 g
- Sugar0.8 g
- Protein4.6 g
- Fat11.4 g
- Cholesterol21.2 mg
- Sodium359.9 mg
1 serving = 105.5g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Cream
2 Tea Spoon
Ghee clarified butter
3 Table Spoon
Tomato ripe local
200 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
15 Grams
Ginger fresh
0.5 Tea Spoon
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2 Grams
Cashew nut
30 Grams
Salt
1 Tea Spoon
Water
100 Grams
Red chilli powder
1 Tea Spoon
Makhana lotus seeds dried
100 Grams
Instructions
1
2
Grinding
Combine chopped tomato, green chili, and ginger. Make a smooth puree in the blender using 1 – 2 tablespoons of water. Set aside.
3
Frying
Heat 2 tablespoons of ghee in a kadhai. Fry the foxnuts (makhana) until crisp. Transfer to a plate. In the same kadhai add cashews and fry till they turn light golden in color. Transfer to a plate and set aside.
4
Sauteing
Heat the remaining ghee in the same kadhai. Add cumin seeds and asafoetida. Fry for 10 – 20 seconds. Next, add the tomato masala and fry the masala over low heat. Add the spices, salt, and cook till the oil starts separating from the tomato masala.
5
Cooking
Add the roasted foxnut (makhana)and cashew, stir to combine nicely. Adjust the quantity using water. Cook for 5 minutes. Turn off the heat. Garnish with chopped coriander and cream and serve
Also Known As
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 | Phool makhana curry | Capsicum foxnut curry | Capsicum makhana curry | Capsicum Makhana Koora |
|---|---|---|---|---|
| Calories | 190.4 kcal | 122.1 kcal | 122.1 kcal | 122.1 kcal |
| Carbs | 15.7 g | 13.4 g | 13.4 g | 13.4 g |
| Protein | 4.8 g | 3.6 g | 3.6 g | 3.6 g |
| Fat | 12 g | 6 g | 6 g | 6 g |
| Fiber | 1.8 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 0.8 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 379.7 mg | 348.8 mg | 348.8 mg | 348.8 mg |
| Cholesterol | 22.4 mg | 13.3 mg | 13.3 mg | 13.3 mg |
Similar Recipes
Capsicum foxnut curry Capsicum makhana curry Capsicum Makhana Koora Kaalan Makkana Kari Kodaikkai Makkana Kari Shimla Mirch ani Phool Makhana Rassa Shimla mirch makhan sabzi Aloo makhana curry Alu makhana kari Batatyachya makhana rassa Khumb Makhana Curry Koon mukham kari Mushroom foxnut curry Mushroom makhana curry
Health Goals Suitability
Weight Loss
At 190.4 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 53, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (4.8g 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
Watch your intake — saturated fat (5.9g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
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 iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~105.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.5g) 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
Phool makhana curry 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 (380.7-571.1 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Phool makhana curry contains 190.4 kcal (4.8g protein, 15.7g carbs, 12g fat). That's 180.4 kcal per 100g. You can track exact portions in the Hint app.
At 190.4 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 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.
Phool makhana curry has 4.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Phool makhana curry is light enough for dinner at 190.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Phool makhana curry 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.26.8.2261Curcumin 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/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/01.3Replacing saturated fats with unsaturated fats improves cardiovascular outcomes
Sacks FM et al. (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory. Circulation.
DOI: 10.1161/CIR.0000000000000510
