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Wash and chop the cauliflower and tomatoes
Wash the cauliflower, tomatoes and chop them. Chop onions as well. Boil the cauliflower with turmeric powder for 4-5 minutes, drain the water and keep aside.
Phulkopi Maton Kari
Phulkopi Maton Kari has 70.2 calories per serving (1 Small Cup) — that's 68.6 calories per 100g. It provides 5g protein, 2.9g carbs, and 4.3g fat. With a medium glycemic index (GI: 67), this recipe is suitable for heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Phulkopi Maton Kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories70.2 kcal
- Carbs2.9 g (11.5 kcal)
- Protein5.0 g (19.9 kcal)
- Fats4.3 g (38.8 kcal)
Nutrition Label
Phulkopi Maton Kari
- Serving Size1 Small Cup (100 g)
- Calories70.2 kcal
- Carbs2.9 g
- Fiber1.9 g
- Sugar1.0 g
- Protein5.0 g
- Fat4.3 g
- Saturated fat1.4 g
- Mono unsaturated fat1.6 g
- Poly unsaturated fat0.9 g
- Cholesterol15.1 mg
- Sodium133.0 mg
Nutrition per 100g
- Calories68.6 kcal
- Carbs2.8 g
- Fiber1.9 g
- Sugar1.0 g
- Protein4.9 g
- Fat4.2 g
- Cholesterol14.8 mg
- Sodium130.2 mg
1 serving = 102.2g
Cooking time: 20 minutes
Serves: 8 persons
Ingredients
Cauliflower
250 Grams
Tomato ripe local
100 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
30 Grams
Onion small
100 Grams
Turmeric powder
0.5 Tea Spoon
Goat shoulder
150 Grams
Rice bran oil
15 Milliliter
Salt
0.5 Tea Spoon
Water
150 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
2
Wash the mutton
Wash the mutton pieces thoroughly, drain the water and keep aside.
3
Pressure cook the mutton
Heat oil in a pressure pan, add chopped onions, green chilies, and sauté until they become soft. Put ginger garlic paste and fry until the raw flavor disappears. add mutton pieces and cook on medium heat for 5-7 minutes. Add turmeric powder, red chili powder, coriander powder, salt, mix well and cook for 5 minutes. Pour water up to the level of the mutton pieces, cover with lid and pressure cook up to 5-6 whistles. Wait until the pressure is released.
4
Cook the tomatoes and cabbage
Open the lid and add chopped tomatoes, cauliflower mix well. Cover with the lid and pressure cook again up to 4-5 whistles. Wait until the pressure releases. Open the lid, mix once and keep it on the flame until the water evaporates. Add chopped coriander leaves and serve with rice or roti.
Glycemic Index
67 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 | Phulkopi Maton Kari | Thakkali Mutton Curry | Tomato mutton curry | Aavaaram Beans Mutton Kari |
|---|---|---|---|---|
| Calories | 70.2 kcal | 76.6 kcal | 76.6 kcal | 76.4 kcal |
| Carbs | 2.9 g | 3.1 g | 3.1 g | 2.3 g |
| Protein | 5 g | 5.1 g | 5.1 g | 6.1 g |
| Fat | 4.3 g | 4.9 g | 4.9 g | 4.8 g |
| Fiber | 1.9 g | 1.3 g | 1.3 g | 3.7 g |
| Sugar | 1 g | 1.3 g | 1.3 g | 0.9 g |
| Sodium | 133 mg | 142.8 mg | 142.8 mg | 147.1 mg |
| Cholesterol | 15.1 mg | 17.2 mg | 17.2 mg | 17.2 mg |
Health Goals Suitability
Weight Loss
At 70.2 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
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (5g 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
Low cholesterol (15.1mg) and low saturated fat (1.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (67) 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
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 Small Cup (~102.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~102.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~102.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~102.2g) 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
Phulkopi Maton Kari 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 (140.3-210.5 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.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Phulkopi Maton Kari contains 70.2 kcal (5g protein, 2.9g carbs, 4.3g fat). That's 68.6 kcal per 100g. You can track exact portions in the Hint app.
At 70.2 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.
Moderate glycemic index (GI: 67). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 67 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Phulkopi Maton Kari has 5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Phulkopi Maton Kari is light enough for dinner at 70.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Phulkopi Maton Kari is moderate 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 (67) 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
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/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/nuw028Portion 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
