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Washing
Wash the vegetables thoroughly with water.
Shobji stew
Shobji stew has 176.3 calories per serving (1 Medium Cup) — that's 85.9 calories per 100g. It provides 4.4g protein, 14.5g carbs, and 11.2g fat. With a medium glycemic index (GI: 56), this recipe is suitable for weight loss. The 6.6g 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 Shobji stew in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories176.3 kcal
- Carbs14.5 g (58.1 kcal)
- Protein4.4 g (17.7 kcal)
- Fats11.2 g (100.5 kcal)
Nutrition Label
Shobji stew
- Serving Size1 Medium Cup (200 g)
- Calories176.3 kcal
- Carbs14.5 g
- Fiber6.6 g
- Sugar2.8 g
- Protein4.4 g
- Fat11.2 g
- Saturated fat7.7 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat1.3 g
- Cholesterol1.0 mg
- Sodium403.5 mg
Nutrition per 100g
- Calories85.9 kcal
- Carbs7.1 g
- Fiber3.2 g
- Sugar1.4 g
- Protein2.2 g
- Fat5.4 g
- Cholesterol0.5 mg
- Sodium196.6 mg
1 serving = 205.2g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Coconut milk
100 Milliliter
Potato
100 Grams
Cauliflower
100 Grams
French beans country
25 Grams
Onionstalk
50 Grams
Peas fresh
50 Grams
Carrot orange
50 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
10 Grams
Garlic big clove
5 Grams
Cardamom green
2.5 Grams
Cloves
1 Grams
Rice bran oil
5 Milliliter
Salt
2.5 Grams
Water
100 Milliliter
Black pepper powder
2.5 Grams
Cinnamon
2 Grams
Instructions
1
2
Chopping
Chop the vegetables into fine slices.
3
Boiling
Boil the vegetables until they become tender.
4
Sautee
In a nonstick pan, add oil let it heat, add garlic, cardamom, clove, cinnamon, pepper and saute for 30 seconds. Add chopped green chilies and onions too. Add the boiled veggies. Add salt, coconut milk.
5
Simmer
Let it simmer for few seconds.
6
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
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 | Shobji stew | Kaaykari soup paruppu moong dal | Lentil vegetable soup | Masoor bhaji sup |
|---|---|---|---|---|
| Calories | 176.3 kcal | 166.6 kcal | 137.7 kcal | 137.7 kcal |
| Carbs | 14.5 g | 25 g | 20.8 g | 20.8 g |
| Protein | 4.4 g | 8.8 g | 8 g | 8 g |
| Fat | 11.2 g | 3.5 g | 2.5 g | 2.5 g |
| Fiber | 6.6 g | 7.3 g | 6.9 g | 6.9 g |
| Sugar | 2.8 g | 4.7 g | 3.8 g | 3.8 g |
| Sodium | 403.5 mg | 474.8 mg | 341.2 mg | 341.2 mg |
| Cholesterol | 1 mg | 0 mg | 0 mg | 0 mg |
Similar Recipes
Kaaykari soup paruppu moong dal Lentil vegetable soup Masoor bhaji sup Mishrit bhajiya moong dal sup Moong dal vegetable soup Mosur Shobji Soup Muga dal sabajira syupa Pappu Kura Soup Parippu Pachakari Soup Paruppu kaaykari soup Passi Parippu Vegetable Soup Pesara Pappu Kuraagaya Soup Badami Chaler Sabji Polao
Health Goals Suitability
Weight Loss
At just 176.3 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
Moderate glycemic index (GI: 56). 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 (4.4g 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
Watch your intake — saturated fat (7.7g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
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
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 Medium Cup (~205.2g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~205.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~205.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~205.2g) 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.
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
Shobji stew 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 (352.6-528.8 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 Shobji stew contains 176.3 kcal (4.4g protein, 14.5g carbs, 11.2g fat). That's 85.9 kcal per 100g. You can track exact portions in the Hint app.
At just 176.3 kcal per serving, this is an excellent choice for weight management. The 6.6g of dietary fiber promotes satiety, helping you feel full longer. 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). 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 56 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Shobji stew has 4.4g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Shobji stew is light enough for dinner at 176.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Shobji stew 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/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/13.2Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7
