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Soak soyabeans
Rinse the soybeans thoroughly and soak them in water for at least 4-6 hours or overnight. After soaking, drain the water and rinse the soybeans again.
Soyabean dal
Soyabean dal has 85.7 calories per serving (1 Small Cup) — that's 77.4 calories per 100g. It provides 3.6g protein, 9.1g carbs, and 3.9g fat. With a low glycemic index (GI: 40), this recipe is suitable for weight loss, diabetes management, heart health and more. The 4g 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 Soyabean dal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
86kcal
per small katori
- Protein
- 3.6 g
- Carbs
- 9.1 g
- Fat
- 3.9 g
- GI
- 40 (Low)
Vegan
Prep: 10 minCook: 20 min Total: 30 minServes 4
Contains:Soy
Detected from the ingredient list. If you have an allergy, always check product labels.
- Serving Size 1 small cup (katori) (110.8 g)
- Calories85.7 kcal
- Carbs9.1 g (36.2 kcal)
- Protein3.6 g (14.3 kcal)
- Fat3.9 g (35.3 kcal)
Calories by portion
Calories and macros of Soyabean dal for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ small cup (katori) | 55 | 43 | 1.8 | 4.5 | 2 |
| 1 small cup (katori) | 111 | 86 | 3.6 | 9.1 | 3.9 |
| 1½ small cups (katori) | 166 | 129 | 5.4 | 13.6 | 5.9 |
| 2 small cups (katori) | 222 | 171 | 7.1 | 18.1 | 7.8 |
| 100 g | 100 | 77 | 3.2 | 8.2 | 3.5 |
Nutrition Label
Soyabean dal
- Serving Size1 small cup (katori) (110.8 g)
- Calories85.7 kcal
- Carbs9.1 g
- Fiber4.0 g
- Sugar4.0 g
- Protein3.6 g
- Fat3.9 g
- Saturated fat0.7 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.5 g
- Cholesterol0.0 mg
- Sodium228.7 mg
Nutrition per 100g
- Calories77.4 kcal
- Carbs8.2 g
- Fiber3.6 g
- Sugar3.6 g
- Protein3.2 g
- Fat3.5 g
- Cholesterol0.0 mg
- Sodium206.5 mg
1 serving = 110.8g
Ingredients
Red gram dal
15 g
White soyabean
15 g
Tomato ripe local
50 g
Tamarind pulp
2 tbsp
Chillies green - all varieties
10 g
Coriander leaves
15 g
Curry leaves
20 g
Chillies red
5 g
Cumin seeds
1 tsp
Turmeric powder
0.5 tsp
Mustard seeds
1 tsp
Rice bran oil
2 tsp
Salt
0.5 tsp
Water
250 ml
Ginger garlic paste
1 tsp
Red chilli powder
1 tsp
Instructions
1
2
Pressure cook and mash the dal
Pressure cook the soaked soybeans and toor dal together with turmeric, salt, red chili powder, ginger-garlic paste, tomato, and oil. Add water and pressure cook for 5 whistles. once the pressure settles down, mash the dal using a masher.
3
Cooking
Once the dal is done, add tamarind pulp, coriander leaves and boil it for 10 minutes.
4
Seasoning
Now in a tadka pan heat oil and splutter cumin, mustard seeds, curry leaves and dried red chilli. also add 2 clove garlic, and saute slightly.
5
Mixing
Add in cooked dal and stir well adjusting consistency as required. Simmer for 5 minutes. Mix well.
6
Serving
Finally, enjoy soyabean dal with jeera rice or steamed rice.
How long to burn it off
Time a 65 kg adult needs to burn one serving (86 kcal).
- Brisk walking (5 km/h)22 min≈ 2,200 steps
- Running (8 km/h)9 min
- Cycling (moderate)11 min
- Yoga30 min
Glycemic Index
40 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 | Soyabean dal | Katti paruppu | Khatti dal | Chinchachi amti |
|---|---|---|---|---|
| Calories | 85.7 kcal | 110.9 kcal | 110.9 kcal | 125.9 kcal |
| Carbs | 9.1 g | 15 g | 15 g | 17.4 g |
| Protein | 3.6 g | 4.7 g | 4.7 g | 4.3 g |
| Fat | 3.9 g | 3.6 g | 3.6 g | 4.4 g |
| Fiber | 4 g | 4.4 g | 4.4 g | 3.5 g |
| Sugar | 4 g | 4.4 g | 4.4 g | 6.8 g |
| Sodium | 228.7 mg | 241.2 mg | 241.2 mg | 241.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 85.7 kcal per serving, this is an excellent choice for weight management. The 4g 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 40, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (3.6g 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 (0.7g) 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
Low GI (40) with 4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. 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 (~110.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~110.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~110.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~110.8g) 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
Soyabean dal stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (171.5-257.2 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.
Frequently Asked Questions
One serving of Soyabean dal contains 85.7 kcal (3.6g protein, 9.1g carbs, 3.9g fat). That's 77.4 kcal per 100g. You can track exact portions in the Hint app.
At just 85.7 kcal per serving, this is an excellent choice for weight management. The 4g 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 40, this recipe supports stable blood sugar levels. The 4g fiber further slows glucose absorption. The glycemic index is 40 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soyabean dal has 3.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Soyabean dal is light enough for dinner at 85.7 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Soyabean dal 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 (40) with 4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
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
How we calculate
Nutrition is calculated from the ingredient quantities above using the Indian Food Composition Tables (IFCT 2017, ICMR-NIN) and USDA FNDDS. The glycemic index is estimated from the ingredients, not lab-tested. Activity times use the Compendium of Physical Activities for a 65 kg adult. This page is general information, not medical advice. Our data sources
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