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Boiling
Boil the sweet corn separately and keep them aside.
Solam Thakkali Paalak Keerai Soup
Solam Thakkali Paalak Keerai Soup has 43.3 calories per serving (1 Small Cup) — that's 41.2 calories per 100g. It provides 1.7g protein, 4.3g carbs, and 2.2g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Solam Thakkali Paalak Keerai Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories43.3 kcal
- Carbs4.3 g (17.0 kcal)
- Protein1.7 g (6.8 kcal)
- Fats2.2 g (19.5 kcal)
Nutrition Label
Solam Thakkali Paalak Keerai Soup
- Serving Size1 Small Cup (100 g)
- Calories43.3 kcal
- Carbs4.3 g
- Fiber1.6 g
- Sugar2.0 g
- Protein1.7 g
- Fat2.2 g
- Saturated fat1.2 g
- Mono unsaturated fat0.6 g
- Poly unsaturated fat0.2 g
- Cholesterol4.9 mg
- Sodium114.6 mg
Nutrition per 100g
- Calories41.2 kcal
- Carbs4.0 g
- Fiber1.6 g
- Sugar1.9 g
- Protein1.6 g
- Fat2.1 g
- Cholesterol4.7 mg
- Sodium109.0 mg
1 serving = 105.1g
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Skimmed milk
100 Milliliter
Corn raw
50 Grams
Ghee clarified butter
1 Table Spoon
Spinach
250 Grams
Tomato ripe local
100 Grams
Coriander leaves
10 Grams
Garlic small clove
10 Grams
Onion big
100 Grams
Salt
2 Grams
Water
200 Milliliter
Black pepper powder
1 Tea Spoon
Instructions
1
2
Washing
Washing the palak, tomato, corn and onions thoroughly.
3
Chopping
Chop palak,tomato, onions and garlic cloves roughly.
4
Sauteeing
In a pan add little oil, saute chopped garlic and onions for one minute till it becomes translucent. Now add tomato, palak and sautee on medium flame for two minutes.
5
Cooling and Blending
Cooling slightly and transfer the ingredients into a blender and blend it until smooth.
6
Simmering
Transfer the mixture into a deep non-stick pan, add milk, salt, black pepper powder, mix well and cook on a medium flame for two minutes while stirring occasionally. To this add boiled sweet corns and cook for 5 minutes.
7
Serving
Once done pour it in a serving bowl. Serve hot with brown bread or toast.
Glycemic Index
55 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
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 | Solam Thakkali Paalak Keerai Soup | Paalak Makkana Soup | Palak makhana soup | Shengdana Makhana Soup |
|---|---|---|---|---|
| Calories | 43.3 kcal | 58.3 kcal | 58.3 kcal | 58.3 kcal |
| Carbs | 4.3 g | 7 g | 7 g | 7 g |
| Protein | 1.7 g | 2.4 g | 2.4 g | 2.4 g |
| Fat | 2.2 g | 2.3 g | 2.3 g | 2.3 g |
| Fiber | 1.6 g | 1.7 g | 1.7 g | 1.7 g |
| Sugar | 2 g | 1.3 g | 1.3 g | 1.3 g |
| Sodium | 114.6 mg | 117.1 mg | 117.1 mg | 117.1 mg |
| Cholesterol | 4.9 mg | 4.9 mg | 4.9 mg | 4.9 mg |
Health Goals Suitability
Weight Loss
At 43.3 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (1.7g 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 (4.9mg) and low saturated fat (1.2g) 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
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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 (~105.1g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.1g) 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.
Meal prep friendly
Solam Thakkali Paalak Keerai Soup 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 (86.6-130 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Solam Thakkali Paalak Keerai Soup contains 43.3 kcal (1.7g protein, 4.3g carbs, 2.2g fat). That's 41.2 kcal per 100g. You can track exact portions in the Hint app.
At 43.3 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Solam Thakkali Paalak Keerai Soup has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Solam Thakkali Paalak Keerai Soup is light enough for dinner at 43.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Solam Thakkali Paalak Keerai Soup 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Curcumin 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/nuw028Dietary 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
