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Add the ingredients
Take a large bowl and mix together gram flour, turmeric powder, red chili powder, tomato puree, salt, sugar, and water. Keep aside this bowl till further required.
Tamatar kadhi
Tamatar kadhi has 205.4 calories per serving (1 Small Cup) — that's 196.5 calories per 100g. It provides 8.6g protein, 24.4g carbs, and 8.1g fat. With a medium glycemic index (GI: 64), this recipe is suitable for heart health. The 6.4g 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 Tamatar kadhi in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories205.4 kcal
- Carbs24.4 g (97.7 kcal)
- Protein8.6 g (34.4 kcal)
- Fats8.1 g (73.2 kcal)
Nutrition Label
Tamatar kadhi
- Serving Size1 Small Cup (100 g)
- Calories205.4 kcal
- Carbs24.4 g
- Fiber6.4 g
- Sugar6.7 g
- Protein8.6 g
- Fat8.1 g
- Saturated fat1.3 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat3.0 g
- Cholesterol0.0 mg
- Sodium341.5 mg
Nutrition per 100g
- Calories196.5 kcal
- Carbs23.4 g
- Fiber6.1 g
- Sugar6.4 g
- Protein8.2 g
- Fat7.8 g
- Cholesterol0.0 mg
- Sodium326.8 mg
1 serving = 104.5g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Sugar
1.5 Tea Spoon
Tomato ripe local
150 Grams
Coriander leaves
15 Grams
Curry leaves
5 Grams
Chillies red
5 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
1 Tea Spoon
Mustard seeds
1 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Cinnamon
2 Grams
Besan
100 Grams
Instructions
1
2
Add the seeds
Now, put a non-stick pan on medium flame and dry roast mustard seeds in it. Then, add cumin seeds and similarly, roast them until they splutter. Now, add curry leaves along with whole red chilies.
3
Boil the gravy
Cook them until the raw aroma of chilies goes away and finally, add tomato puree, and bring it to a boil. When done, reduce the flame to low and let it simmer for a few minutes.
4
Garnish and serve
When the kadhi is cooked, transfer it to a serving bowl and garnish with chopped coriander leaves.
Also Known As
Glycemic Index
64 Medium
Likely to produce a moderate blood glucose rise; pair with protein/fiber for better stability.
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 kadhi | Tamatar ki chutney | Thakkali Sadhni | Tomato chutney |
|---|---|---|---|---|
| Calories | 205.4 kcal | 11.9 kcal | 11.9 kcal | 11.9 kcal |
| Carbs | 24.4 g | 0.7 g | 0.7 g | 0.7 g |
| Protein | 8.6 g | 0.3 g | 0.3 g | 0.3 g |
| Fat | 8.1 g | 0.9 g | 0.9 g | 0.9 g |
| Fiber | 6.4 g | 0.6 g | 0.6 g | 0.6 g |
| Sugar | 6.7 g | 0.2 g | 0.2 g | 0.2 g |
| Sodium | 341.5 mg | 53.9 mg | 53.9 mg | 53.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 205.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Contains 8.6g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (1.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (64) 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. Adequate protein (8.6g) supports healthy thyroid function. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~104.5g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Small Cup (~104.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~104.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~104.5g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Reduce oil to 1 teaspoon and use an air fryer or non-stick pan. Steaming vegetables before adding retains flavor with less fat.
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
Tamatar kadhi 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 (410.7-616.1 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.
Frequently Asked Questions
One serving of Tamatar kadhi contains 205.4 kcal (8.6g protein, 24.4g carbs, 8.1g fat). That's 196.5 kcal per 100g. You can track exact portions in the Hint app.
At 205.4 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
Moderate glycemic index (GI: 64). Consider swapping refined ingredients with whole grain alternatives. Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 64 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Tamatar kadhi has 8.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Tamatar kadhi at 205.4 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.
Since Tamatar kadhi is moderate 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 (64) 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Dietary 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
