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Boil and peel potatoes
Boil the potatoes until done - 7 to 8 whistles on high heat on a regular pressure cooker or 10 mins. Once boiled, peel the potatoes and chop them into cubes. Set it aside.
Seeragam Urulaikizhangu Kari
Seeragam Urulaikizhangu Kari has 168.8 calories per serving (1 Small Cup) — that's 166.9 calories per 100g. It provides 2.4g protein, 18.8g carbs, and 9.3g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. The 3.3g 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 Seeragam Urulaikizhangu Kari in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories168.8 kcal
- Carbs18.8 g (75.2 kcal)
- Protein2.4 g (9.6 kcal)
- Fats9.3 g (83.9 kcal)
Nutrition Label
Seeragam Urulaikizhangu Kari
- Serving Size1 Small Cup (100 g)
- Calories168.8 kcal
- Carbs18.8 g
- Fiber3.3 g
- Sugar1.5 g
- Protein2.4 g
- Fat9.3 g
- Saturated fat2.0 g
- Mono unsaturated fat3.6 g
- Poly unsaturated fat3.0 g
- Cholesterol2.5 mg
- Sodium467.4 mg
Nutrition per 100g
- Calories166.9 kcal
- Carbs18.6 g
- Fiber3.2 g
- Sugar1.5 g
- Protein2.4 g
- Fat9.2 g
- Cholesterol2.4 mg
- Sodium462.4 mg
1 serving = 101.1g
Cooking time: 5 minutes
Serves: 3 persons
Ingredients
Potato
250 Grams
Lemon juice
1 Tea Spoon
Chillies green - all varieties
5 Grams
Coriander leaves
1 Tea Spoon
Ginger fresh
2 Grams
Asafoetida
2 Grams
Coriander seeds
1 Tea Spoon
Cumin seeds
2 Tea Spoon
Turmeric powder
0.5 Grams
Rice bran oil
15 Grams
Salt
0.5 Tea Spoon
Red chilli powder
0.25 Tea Spoon
Instructions
1
2
Cook the potatoes
Heat oil in a pan on medium heat. Once the oil is hot add the cumin seeds, let them sizzle. Then add the crushed coriander seeds and hing, and saute for few seconds. Add the green chili and ginger and saute for a minute until the ginger starts changing color. Add the boiled and cubed potatoes to the pan and toss with the spices. Add turmeric, red chili powder, and salt. Toss to combine potatoes with all the spices. Let the potatoes cook for 2 to 3 minutes on medium heat, then add the chopped coriander.
3
Serving
Squeeze in fresh lemon juice to finish it off. Garnish with more coriander, and serve jeera aloo with paratha or as a side dish with dal and rice.
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Seeragam Urulaikizhangu Kari | Aalu ullippayalu cheela | Aloo pyaaz cheela | Alu Peyaj Chila |
|---|---|---|---|---|
| Calories | 168.8 kcal | 72 kcal | 72 kcal | 72 kcal |
| Carbs | 18.8 g | 7.8 g | 7.8 g | 7.8 g |
| Protein | 2.4 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 9.3 g | 3.4 g | 3.4 g | 3.4 g |
| Fiber | 3.3 g | 1.8 g | 1.8 g | 1.8 g |
| Sugar | 1.5 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 467.4 mg | 109.2 mg | 109.2 mg | 109.2 mg |
| Cholesterol | 2.5 mg | 0.1 mg | 0.1 mg | 0.1 mg |
Health Goals Suitability
Weight Loss
At just 168.8 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2.4g 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 (2.5mg) and low saturated fat (2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (70) 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 (~101.1g) 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 (~101.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Seeragam Urulaikizhangu Kari stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (337.5-506.3 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 Seeragam Urulaikizhangu Kari contains 168.8 kcal (2.4g protein, 18.8g carbs, 9.3g fat). That's 166.9 kcal per 100g. You can track exact portions in the Hint app.
At just 168.8 kcal per serving, this is an excellent choice for weight management. The 3.3g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Seeragam Urulaikizhangu Kari has 2.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Seeragam Urulaikizhangu Kari is light enough for dinner at 168.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Seeragam Urulaikizhangu Kari 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 (70) 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/foods6100092Reducing sodium intake lowers blood pressure and cardiovascular risk
WHO (2012). Guideline: Sodium intake for adults and children. World Health Organization.
DOI: WHO/NMH/NHD/13.2Dietary 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
