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Washing
Rinse the rice in a sieve three times, or until the water runs clear. For fluffier rice, the rice should be soaked for at least 15 minutes prior to cooking.
Tamatar chawal
Tamatar chawal has 598.7 calories per serving (1 Medium Cup) — that's 295.2 calories per 100g. It provides 33.7g protein, 100.1g carbs, and 7.1g fat. With a low glycemic index (GI: 36), this recipe is suitable for diabetes management, muscle gain, heart health and more. The 25.9g 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 Tamatar chawal in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories598.7 kcal
- Carbs100.1 g (400.2 kcal)
- Protein33.7 g (135.0 kcal)
- Fats7.1 g (63.5 kcal)
Nutrition Label
Tamatar chawal
- Serving Size1 Medium Cup (200 g)
- Calories598.7 kcal
- Carbs100.1 g
- Fiber25.9 g
- Sugar2.1 g
- Protein33.7 g
- Fat7.1 g
- Saturated fat1.1 g
- Mono unsaturated fat2.2 g
- Poly unsaturated fat2.3 g
- Cholesterol0.0 mg
- Sodium444.5 mg
Nutrition per 100g
- Calories295.2 kcal
- Carbs49.3 g
- Fiber12.8 g
- Sugar1.1 g
- Protein16.6 g
- Fat3.5 g
- Cholesterol0.0 mg
- Sodium219.2 mg
1 serving = 202.8g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Bengal gram dal
1 Tea Spoon
Black gram dal
1 Tea Spoon
Tomato ripe local
50 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
30 Grams
Curry leaves
10 Grams
Mint leaves
10 Grams
Onion small
50 Grams
Cloves
1 Grams
Cumin seeds
1 Tea Spoon
Fenugreek seeds
1 Grams
Turmeric powder
1 Grams
Rice bran oil
2 Table Spoon
Salt
1 Tea Spoon
Water
600 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Cinnamon
1 Grams
Bay leaves
1 Grams
Coriander powder
1 Grams
Instructions
1
2
Rice preparation
Add the water and salt to a saucepan and bring to a boil over high heat. Add the rice and stir, letting the water come to a boil again. Place the lid on the saucepan and lower the heat to a simmer. Simmer for 15 minutes. Turn off the heat and let the rice steam for 5 minutes. Keep the cooked rice aside.
3
Cooking
Firstly, in a large adai heat oil and splutter tempering. Add onion, green chili, ginger-garlic paste, and saute well. Now add tomatoes and saute until tomatoes turn soft and mushy. Additionally, add turmeric, chili powder, coriander powder, salt, and mint leaves. Saute and cook for a minute. furthermore, add cooked rice and mix gently. Cover and simmer for 5 minutes to absorb all masala.
4
Serving
Once done, remove it in a serving dish and top with chopped coriander, and serve with raita of your choice.
Also Known As
Glycemic Index
36 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 | Tamatar chawal | Bottlegourd dalcha | Chuvannaya | Dudhi Bhopalyachi Dalcha |
|---|---|---|---|---|
| Calories | 598.7 kcal | 80 kcal | 80 kcal | 80 kcal |
| Carbs | 100.1 g | 11.5 g | 11.5 g | 11.5 g |
| Protein | 33.7 g | 2.6 g | 2.6 g | 2.6 g |
| Fat | 7.1 g | 2.6 g | 2.6 g | 2.6 g |
| Fiber | 25.9 g | 3.6 g | 3.6 g | 3.6 g |
| Sugar | 2.1 g | 4.6 g | 4.6 g | 4.6 g |
| Sodium | 444.5 mg | 7.1 mg | 7.1 mg | 7.1 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 598.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 25.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (33.7g) helps prevent blood sugar spikes.
Muscle Gain
Excellent protein source with 33.7g per serving — ideal for muscle repair and growth. The calorie content supports a muscle-building surplus when combined with training.
Heart Health
Zero cholesterol and low saturated fat (1.1g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (36) with 25.9g 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
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. Adequate protein (33.7g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~202.8g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1.5-2 servings. Already high in protein — great post-workout. Add a banana or whole grain for recovery carbs.
Diabetes
1 Medium Cup (~202.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~202.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Reduce calories
Reduce serving size by 25% to save ~149.7 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
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
Tamatar chawal 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 (1197.4-1796.1 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 Tamatar chawal contains 598.7 kcal (33.7g protein, 100.1g carbs, 7.1g fat). That's 295.2 kcal per 100g. You can track exact portions in the Hint app.
At 598.7 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 25.9g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (33.7g) helps prevent blood sugar spikes. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Yes! Tamatar chawal provides 33.7g protein per serving, making it a good protein source for muscle building and satiety.
Tamatar chawal at 598.7 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Tamatar chawal already has good protein (33.7g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (36) with 25.9g 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
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
