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Washing
Wash and chop the vegetables and keep them aside.
Sole
Sole has 76.1 calories per serving (1 Small Cup) — that's 75.1 calories per 100g. It provides 2.5g protein, 7.8g carbs, and 3.8g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.2g 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 Sole in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories76.1 kcal
- Carbs7.8 g (31.4 kcal)
- Protein2.5 g (10.0 kcal)
- Fats3.8 g (34.6 kcal)
Nutrition Label
Sole
- Serving Size1 Small Cup (100 g)
- Calories76.1 kcal
- Carbs7.8 g
- Fiber3.2 g
- Sugar1.7 g
- Protein2.5 g
- Fat3.8 g
- Saturated fat0.4 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat2.3 g
- Cholesterol0.0 mg
- Sodium440.0 mg
Nutrition per 100g
- Calories75.1 kcal
- Carbs7.7 g
- Fiber3.2 g
- Sugar1.7 g
- Protein2.5 g
- Fat3.8 g
- Cholesterol0.0 mg
- Sodium434.4 mg
1 serving = 101.3g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Dried chickpeas no added fat
100 Grams
Sunflower oil
1 Table Spoon
Tomato ripe local
50 Grams
Coriander leaves
25 Grams
Onion big
50 Grams
Cardamom green
1 Grams
Cloves
1 Grams
Pepper, black
1 Grams
Salt
1 Tea Spoon
Water
240 Milliliter
Ginger garlic paste
1 Tea Spoon
Cumin powder
0.5 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Coriander powder
0.5 Tea Spoon
chat masala
0.5 Tea Spoon
Instructions
1
2
Soaking
Soak the chickpeas overnight in water. In the morning, drain the water.
3
Pressure cooking
In a pressure cooker add the soaked and drained chickpeas, bay leaves, cardamom, cinnamon stick, and water. Pressure cook at high flame till you get 1-2 whistles. After that lower the flame to medium and let the chickpeas cook for another 10-12 minutes.
4
Cooking
In a pan, heat oil. Add cloves and grated onions. Fry until they are light golden brown in color. Add ginger-garlic paste, tomato puree, stir and let it cook for 12-15 minutes on medium-low flame. Then add the red chilli powder, cumin powder, chat masala, coriander powder, salt, and mix for 1-2 minutes. Add the chickpeas next and stir. Add water (which was used for boiling the chickpeas), cover the pan, and let it simmer at the medium-low flame for around 30 minutes.
5
Serving
Garnish with coriander and serve hot with roti, poori, paratha, or plain rice.
Glycemic Index
50 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 | Sole | Matan motara curry | Mutton batani curry | Mutton Harbharyachi Rassa |
|---|---|---|---|---|
| Calories | 76.1 kcal | 140.4 kcal | 140.4 kcal | 140.4 kcal |
| Carbs | 7.8 g | 3.8 g | 3.8 g | 3.8 g |
| Protein | 2.5 g | 11.1 g | 11.1 g | 11.1 g |
| Fat | 3.8 g | 9 g | 9 g | 9 g |
| Fiber | 3.2 g | 2 g | 2 g | 2 g |
| Sugar | 1.7 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 440 mg | 192.4 mg | 192.4 mg | 192.4 mg |
| Cholesterol | 0 mg | 39.5 mg | 39.5 mg | 39.5 mg |
Similar Recipes
Matan motara curry Mutton batani curry Mutton Harbharyachi Rassa Mutton matar ki sabzi Mutton Pattani Kari Mutton peas curry Pattani Mutton Kari Chicken keema curry Kombdi Keema Rassa Mutton Palak Bhaji Mutton palak curry Mutton Palak Kari Mutton palak sabzi Mutton Palakura Koora Mutton spinach curry
Health Goals Suitability
Weight Loss
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 3.2g of dietary fiber promotes satiety, helping you feel full longer. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.2g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar.
Muscle Gain
Low protein content (2.5g 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
Zero cholesterol and low saturated fat (0.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (50) with 3.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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 (~101.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~101.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~101.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~101.3g) 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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Sole 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 (152.1-228.2 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 Sole contains 76.1 kcal (2.5g protein, 7.8g carbs, 3.8g fat). That's 75.1 kcal per 100g. You can track exact portions in the Hint app.
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 3.2g 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.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 3.2g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sole has 2.5g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Sole is light enough for dinner at 76.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Sole 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.
Low GI (50) with 3.2g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin 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/foods6100092
