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Wash and chop the vegetables
Wash and finely chop the onions and tomatoes into thin slices in a small bowl and keep it aside.
Shahi Vendakka
Shahi Vendakka has 94 calories per serving (1 Small Cup) — that's 86.5 calories per 100g. It provides 2.2g protein, 5g carbs, and 7.3g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss, heart health. The 2.7g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Shahi Vendakka in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories94.0 kcal
- Carbs5.0 g (20.0 kcal)
- Protein2.2 g (8.6 kcal)
- Fats7.3 g (65.4 kcal)
Nutrition Label
Shahi Vendakka
- Serving Size1 Small Cup (100 g)
- Calories94.0 kcal
- Carbs5.0 g
- Fiber2.7 g
- Sugar1.1 g
- Protein2.2 g
- Fat7.3 g
- Saturated fat1.6 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat2.2 g
- Cholesterol2.1 mg
- Sodium237.0 mg
Nutrition per 100g
- Calories86.5 kcal
- Carbs4.6 g
- Fiber2.5 g
- Sugar1.1 g
- Protein2.0 g
- Fat6.7 g
- Cholesterol1.9 mg
- Sodium218.1 mg
1 serving = 108.7g
Cooking time: 15 minutes
Serves: 8 persons
Ingredients
Cream
1 Table Spoon
Fenugreek leaves
1 Tea Spoon
Ladies finger
250 Grams
Tomato ripe local
100 Grams
Garlic big clove
5 Grams
Ginger fresh
2 Grams
Onion small
100 Grams
Cloves
2 Grams
Turmeric powder
1 Tea Spoon
Almond
1 Tea Spoon
Cashew nut
1 Table Spoon
Rice bran oil
3 Table Spoon
Salt
1 Tea Spoon
Water
200 Milliliter
Curd
100 Milliliter
Garam masala powder
0.25 Tea Spoon
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Make a paste
Prepare onion tomato paste by boiling onion, tomato, 3 clove garlic, 1-inch ginger, whole cashew, badam in water for 10 minutes. Cool completely and blend to smooth paste. keep aside.
3
Fry the ladies finger
Now heat Kadai with 2 tbsp oil and saute the lady's finger. Cook the lady's finger till it turns dark brown. Keep aside
4
Sautee the spices
further heat 2 tbsp oil and saute 1-inch cinnamon, 2 cloves, 1 bay leaf till they turn aromatic. Now add in prepared onion tomato paste and saute for a minute.
5
Simmer the paste
Cover and simmer for 10 minutes or till the onion paste gets cooked completely. Make sure to check the onion tomato paste has thickened.
6
Add powdered spices
Add in ¼ tsp turmeric, 1 tsp chili powder, ½ tsp coriander powder, ¼ tsp cumin powder, and 1 tsp salt. saute on low flame. Further, add ¼ cup curd keeping the flame on low, and stir continuously. Also, add 1 cup of water and mix well.
7
Add fried ladies finger
Now add fried ladys' fingers and give a mix. Boil for 2 minutes till it absorbs masala. Add in 2 tbsp cream, ¼ tsp garam masala, and 1 tsp kasuri methi. Mix well.
8
Serve hot
Finally, serve shahi bhindi masala with roti or paratha.
Also Known As
Glycemic Index
56 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 | Shahi Vendakka | Butar Chicken | Butter chicken | Makhon Murgi |
|---|---|---|---|---|
| Calories | 94 kcal | 125.1 kcal | 125.1 kcal | 125.1 kcal |
| Carbs | 5 g | 3.3 g | 3.3 g | 3.3 g |
| Protein | 2.2 g | 5.1 g | 5.1 g | 5.1 g |
| Fat | 7.3 g | 10.2 g | 10.2 g | 10.2 g |
| Fiber | 2.7 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 1.1 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 237 mg | 385.4 mg | 385.4 mg | 385.4 mg |
| Cholesterol | 2.1 mg | 24.2 mg | 24.2 mg | 24.2 mg |
Health Goals Suitability
Weight Loss
At just 94 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). 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
Low cholesterol (2.1mg) and low saturated fat (1.6g) 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 (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 (~108.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.7g) 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
Shahi Vendakka 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.
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 (188-282 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 Shahi Vendakka contains 94 kcal (2.2g protein, 5g carbs, 7.3g fat). That's 86.5 kcal per 100g. You can track exact portions in the Hint app.
At just 94 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Moderate glycemic index (GI: 56). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shahi Vendakka has 2.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Shahi Vendakka is light enough for dinner at 94 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Shahi Vendakka 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 (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.
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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66
