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Chopping
Wash and chop the veggies into cubes. Chop the green chilies as well.
Shakahari makhanwala
Shakahari makhanwala has 85.5 calories per serving (1 Small Cup) — that's 78 calories per 100g. It provides 1.4g protein, 4.6g carbs, and 6.9g fat. With a medium glycemic index (GI: 64), this recipe is suitable for weight loss, heart health. The 2.1g 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 Shakahari makhanwala in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories85.5 kcal
- Carbs4.6 g (18.2 kcal)
- Protein1.4 g (5.6 kcal)
- Fats6.9 g (61.7 kcal)
Nutrition Label
Shakahari makhanwala
- Serving Size1 Small Cup (100 g)
- Calories85.5 kcal
- Carbs4.6 g
- Fiber2.1 g
- Sugar1.7 g
- Protein1.4 g
- Fat6.9 g
- Saturated fat2.9 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat1.4 g
- Cholesterol10.1 mg
- Sodium132.7 mg
Nutrition per 100g
- Calories78.0 kcal
- Carbs4.2 g
- Fiber1.9 g
- Sugar1.6 g
- Protein1.3 g
- Fat6.3 g
- Cholesterol9.2 mg
- Sodium121.1 mg
1 serving = 109.6g
Cooking time: 20 minutes
Serves: 9 persons
Ingredients
Cream
100 Milliliter
Butter
2 Table Spoon
Fenugreek leaves
1 Tea Spoon
Capsicum green
50 Grams
French beans country
100 Grams
Tomato ripe local
250 Grams
Carrot orange
50 Grams
Potato brown skin small
100 Grams
Chillies green - all varieties
10 Grams
Onion big
100 Grams
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
150 Milliliter
Garam masala powder
0.5 Tea Spoon
Black pepper powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Instructions
1
2
Frying
In a pan heat oil on medium flame, fry the vegetables along with some salt and black pepper and keep them aside.
3
Puree the tomatoes
Chop the tomatoes and blend them into a puree.
4
Add spices
After the butter melts, add green chilies, tomato puree, kasuri methi, salt, red chili powder to the pan. Stir well to let the ingredients mix.
5
Simmer the puree
Cover the pan or you can also keep it uncovered and simmer for 7-8 minutes by reducing the flame
6
Add cream
Then add cream and garam masala to the pan. Let the mixture cook for another 5 minutes on medium flame.
7
Adding
Once the mixture is cooked properly, finally add the fried vegetables and saute it. Add little water to the pan and cook for another 15 minutes.
8
Serve hot
Take out the curry in a bowl and garnish with coriander. Serve hot with chapati and rice.
Also Known As
Glycemic Index
64 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 | Shakahari makhanwala | Kalan makkanvala | Kumbalam Makhanwala | Mushroom makhanwala |
|---|---|---|---|---|
| Calories | 85.5 kcal | 65.3 kcal | 65.3 kcal | 65.3 kcal |
| Carbs | 4.6 g | 4 g | 4 g | 4 g |
| Protein | 1.4 g | 1.9 g | 1.9 g | 1.9 g |
| Fat | 6.9 g | 4.6 g | 4.6 g | 4.6 g |
| Fiber | 2.1 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 1.7 g | 2.2 g | 2.2 g | 2.2 g |
| Sodium | 132.7 mg | 158.5 mg | 158.5 mg | 158.5 mg |
| Cholesterol | 10.1 mg | 12.3 mg | 12.3 mg | 12.3 mg |
Health Goals Suitability
Weight Loss
At just 85.5 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: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (1.4g 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 (10.1mg) and low saturated fat (2.9g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Moderate-to-high GI (64) 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.
Portion Guidance
Weight Loss
1 Small Cup (~109.6g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~109.6g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~109.6g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~109.6g) 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
Shakahari makhanwala 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 (171-256.5 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 Shakahari makhanwala contains 85.5 kcal (1.4g protein, 4.6g carbs, 6.9g fat). That's 78 kcal per 100g. You can track exact portions in the Hint app.
At just 85.5 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: 64). The starchy ingredients raise the glycemic load — reduce portion or pair with protein-rich sides. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shakahari makhanwala has 1.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Shakahari makhanwala is light enough for dinner at 85.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Shakahari makhanwala 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 (64) 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/foods6100092Portion 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
