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Washing
Wash the tomatoes and onions thoroughly.
Thakkali Soup
Thakkali Soup has 83.3 calories per serving (1 Medium Cup) — that's 41.7 calories per 100g. It provides 1.8g protein, 6.6g carbs, and 5.5g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.1g 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 Thakkali Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories83.3 kcal
- Carbs6.6 g (26.4 kcal)
- Protein1.8 g (7.2 kcal)
- Fats5.5 g (49.6 kcal)
Nutrition Label
Thakkali Soup
- Serving Size1 Medium Cup (200 g)
- Calories83.3 kcal
- Carbs6.6 g
- Fiber3.1 g
- Sugar3.2 g
- Protein1.8 g
- Fat5.5 g
- Saturated fat3.2 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat0.4 g
- Cholesterol12.8 mg
- Sodium341.1 mg
Nutrition per 100g
- Calories41.7 kcal
- Carbs3.3 g
- Fiber1.5 g
- Sugar1.6 g
- Protein0.9 g
- Fat2.8 g
- Cholesterol6.4 mg
- Sodium170.8 mg
1 serving = 199.7g
Cooking time: 10 minutes
Serves: 3 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Tomato ripe local
250 Grams
Coriander leaves
20 Grams
Garlic small clove
10 Grams
Onion big
100 Grams
Salt
2.5 Grams
Water
200 Milliliter
Black pepper powder
2.5 Grams
Instructions
1
2
Chopping
Chopping tomatoes, onions and garlic cloves roughly.
3
Pressure Cooking
Combine tomatoes, garlic and onions with 200ml of water and pressure cook it for 3-4 whistles.
4
Cooling
Allow the steam to escape before opening the lid and cool the mixture completely.
5
Blending
Transfer the ingredients into a blender and blend it until smooth.
6
Simmering
Heat a non stick pan add butter, tomatoes mixture, salt and pepper and let it simmer for 4-5 minutes, while stirring occasionally.
7
Garnishing
Once done pour it in a serving bowl garnished with coriander leaves. Serve hot with brown bread or toast.
Also Known As
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 | Thakkali Soup | Tamatar corn saar | Tamatar gajar soup | Tamatar makki soup |
|---|---|---|---|---|
| Calories | 83.3 kcal | 80.2 kcal | 78 kcal | 80.2 kcal |
| Carbs | 6.6 g | 7.7 g | 7.3 g | 7.7 g |
| Protein | 1.8 g | 2.1 g | 2 g | 2.1 g |
| Fat | 5.5 g | 4.6 g | 4.5 g | 4.6 g |
| Fiber | 3.1 g | 3.2 g | 3.9 g | 3.2 g |
| Sugar | 3.2 g | 3.3 g | 3.7 g | 3.3 g |
| Sodium | 341.1 mg | 262.3 mg | 268.6 mg | 262.3 mg |
| Cholesterol | 12.8 mg | 9.6 mg | 9.6 mg | 9.6 mg |
Health Goals Suitability
Weight Loss
At just 83.3 kcal per serving, this is an excellent choice for weight management. The 3.1g 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 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.8g 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 (12.8mg) and low saturated fat (3.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (50) with 3.1g 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 spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Cup (~199.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Cup (~199.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~199.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~199.7g) 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.
Meal prep friendly
Thakkali Soup 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.
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 (166.6-249.9 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 Thakkali Soup contains 83.3 kcal (1.8g protein, 6.6g carbs, 5.5g fat). That's 41.7 kcal per 100g. You can track exact portions in the Hint app.
At just 83.3 kcal per serving, this is an excellent choice for weight management. The 3.1g 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 3.1g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Thakkali Soup has 1.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Thakkali Soup is light enough for dinner at 83.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Thakkali Soup 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 3.1g 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
