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Peeling and Chopping
Peel the baby potatoes and place them in a bowl filled with water to prevent oxidation. Chop the onions and tomatoes into small pieces.
Tam alu kari
Tam alu kari has 93 calories per serving (1 Small Cup) — that's 93.2 calories per 100g. It provides 2.1g protein, 7.9g carbs, and 5.9g fat. With a high glycemic index (GI: 70), this recipe is suitable for weight loss, heart health. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Tam alu kari in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories93.0 kcal
- Carbs7.9 g (31.5 kcal)
- Protein2.1 g (8.2 kcal)
- Fats5.9 g (53.3 kcal)
Nutrition Label
Tam alu kari
- Serving Size1 Small Cup (100 g)
- Calories93.0 kcal
- Carbs7.9 g
- Fiber2.0 g
- Sugar1.2 g
- Protein2.1 g
- Fat5.9 g
- Saturated fat1.2 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat1.7 g
- Cholesterol0.8 mg
- Sodium127.2 mg
Nutrition per 100g
- Calories93.2 kcal
- Carbs7.9 g
- Fiber2.1 g
- Sugar1.2 g
- Protein2.1 g
- Fat5.9 g
- Cholesterol0.8 mg
- Sodium127.5 mg
1 serving = 99.8g
Cooking time: 10 minutes
Serves: 8 persons
Ingredients
Lemon juice 100%
1 Table Spoon
Tomato ripe local
100 Grams
Potato brown skin small
250 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Onion small
100 Grams
Cardamom green
0.5 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Grams
Cashew nut
2 Table Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Water
1 Cup
Curd
50 Grams
Ginger garlic paste
0.5 Table Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Bay leaves
0.5 Grams
Coriander powder
1 Tea Spoon
Instructions
1
2
Cooking Baby Potato
Take 3 cups of water in a pressure cooker and add the baby potatoes. Cook them for three whistles and open the lid after the cooker cools down. Discard the water and poke holes in the boiled baby potato for better absorption of the gravy.
3
Gravy Preparation
Fry the cashews, onion, and tomato pieces with half a tablespoon of oil. Once the onions and cashews turn golden brown allow them to cool down. Add water and grind the fried mixture to a fine paste using a blender.
4
Cooking
Heat the remaining oil in a nonstick pan. Add cumin seeds, bay leaves, cardamom pods, and curry leaves. When the seeds splutter, add the onion-tomato cashew paste and ginger-garlic paste. Mix well and cook the gravy for 5 minutes. Add salt, turmeric, garam masala coriander powder, red chili powder, and mix well. Cook the gravy for 10 more minutes while stirring occasionally. Next, add curd along with the boiled potatoes, and mix well. Cover the pan with a lid and let the potatoes cook for 15 minutes on a low flame.
5
Serve
Garnish with coriander leaves and serve hot with steamed rice or roti.
Also Known As
Glycemic Index
70 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Tam alu kari | Pepper chicken fry | Aloo Sabzi | Batatyachi bhaji |
|---|---|---|---|---|
| Calories | 93 kcal | 160.1 kcal | 69.2 kcal | 69.2 kcal |
| Carbs | 7.9 g | 2.9 g | 7 g | 7 g |
| Protein | 2.1 g | 10.9 g | 1.8 g | 1.8 g |
| Fat | 5.9 g | 11.6 g | 3.8 g | 3.8 g |
| Fiber | 2 g | 1.7 g | 3.1 g | 3.1 g |
| Sugar | 1.2 g | 0.8 g | 1.9 g | 1.9 g |
| Sodium | 127.2 mg | 112.9 mg | 186.3 mg | 186.3 mg |
| Cholesterol | 0.8 mg | 50.9 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 93 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (2.1g 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 (0.8mg) 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
Moderate-to-high GI (70) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~99.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.8g) 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
Tam alu kari 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 (186-279 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 Tam alu kari contains 93 kcal (2.1g protein, 7.9g carbs, 5.9g fat). That's 93.2 kcal per 100g. You can track exact portions in the Hint app.
At just 93 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.
Higher glycemic index (GI: 70) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 70 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tam alu kari has 2.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Tam alu kari is light enough for dinner at 93 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Tam alu kari 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 (70) 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/foods6100092Probiotic-rich fermented foods support gut microbiome diversity and digestive health
Hill C et al. (2014). The International Scientific Association for Probiotics and Prebiotics consensus statement. Nature Reviews Gastroenterology & Hepatology.
DOI: 10.1038/nrgastro.2014.66Dietary 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
