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Wash the rice
Wash and soak rice in water for 20 minutes. Drain the rice and keep it aside.
Thakkali Venthaya Pulavu
Thakkali Venthaya Pulavu has 180.5 calories per serving (1 Medium Cup) — that's 86.7 calories per 100g. It provides 4.3g protein, 33.1g carbs, and 3.4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. 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 Venthaya Pulavu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
181kcal
per katori
- Protein
- 4.3 g
- Carbs
- 33.1 g
- Fat
- 3.4 g
- GI
- 62 (Medium)
Vegan Low fat
Prep: 20 minCook: 20 min Total: 40 minServes 5
- Serving Size 1 medium cup (katori) (208.3 g)
- Calories180.5 kcal
- Carbs33.1 g (132.4 kcal)
- Protein4.3 g (17.1 kcal)
- Fat3.4 g (31.0 kcal)
Calories by portion
Calories and macros of Thakkali Venthaya Pulavu for common portion sizes.
| Portion | Weight (g) | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| ½ medium cup (katori) | 104 | 90 | 2.1 | 16.6 | 1.7 |
| 1 medium cup (katori) | 208 | 181 | 4.3 | 33.1 | 3.4 |
| 1½ medium cups (katori) | 312 | 271 | 6.4 | 49.7 | 5.2 |
| 2 medium cups (katori) | 417 | 361 | 8.5 | 66.2 | 6.9 |
| 100 g | 100 | 87 | 2 | 15.9 | 1.7 |
Nutrition Label
Thakkali Venthaya Pulavu
- Serving Size1 medium cup (katori) (208.3 g)
- Calories180.5 kcal
- Carbs33.1 g
- Fiber3.1 g
- Sugar1.3 g
- Protein4.3 g
- Fat3.4 g
- Saturated fat0.7 g
- Mono unsaturated fat1.2 g
- Poly unsaturated fat1.3 g
- Cholesterol0.0 mg
- Sodium389.6 mg
Nutrition per 100g
- Calories86.7 kcal
- Carbs15.9 g
- Fiber1.5 g
- Sugar0.6 g
- Protein2.0 g
- Fat1.7 g
- Cholesterol0.0 mg
- Sodium187.1 mg
1 serving = 208.3g
Ingredients
Tomatoes raw
50 g
Milled raw rice
200 g
Fenugreek leaves
100 g
Chillies green - all varieties
5 g
Onion small
50 g
Cloves
2 g
Turmeric powder
2.5 g
Rice bran oil
15 ml
Salt
5 g
Water
600 ml
Ginger garlic paste
1 tsp
Garam masala powder
1 tsp
Cinnamon
2 g
Instructions
1
2
Sautee
Heat oil in a wide nonstick pan, add cinnamon and cloves and allow them to crackle. Add chopped onion and saute till it turns light brown. Add green chilies, ginger-garlic paste, turmeric, garam masala, and saute for 30 seconds. Add chopped fenugreek leaves and tomatoes and stir well and cook for 2 minutes. Mash tomatoes with a ladle and add ginger and all the spices and mix.
3
Cook the rice
To this pan add drained rice and saute until the rice sticks to the bottom for 1-2 minutes. Add water and salt and bring it to a boil over medium flame, cook it for 7-8minutes by covering it with a lid. Once the moisture is absorbed and grains are a well-cooked turn off the flame.
4
Mix the rice
Remove the lid and mix the rice well.
5
Serve
Transfer the cooked rice to a serving plate and serve hot with yogurt or raita.
How long to burn it off
Time a 65 kg adult needs to burn one serving (181 kcal).
- Brisk walking (5 km/h)45 min≈ 4,500 steps
- Running (8 km/h)19 min
- Cycling (moderate)23 min
- Yoga63 min
Glycemic Index
62 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 | Thakkali Venthaya Pulavu | Fenugreek pulao | Methi pulao | Vendhaya Pulav |
|---|---|---|---|---|
| Calories | 180.5 kcal | 208.5 kcal | 208.5 kcal | 208.5 kcal |
| Carbs | 33.1 g | 33.5 g | 33.5 g | 33.4 g |
| Protein | 4.3 g | 4.2 g | 4.2 g | 4.2 g |
| Fat | 3.4 g | 6.4 g | 6.4 g | 6.4 g |
| Fiber | 3.1 g | 2.7 g | 2.7 g | 2.7 g |
| Sugar | 1.3 g | 1 g | 1 g | 1 g |
| Sodium | 389.6 mg | 403.1 mg | 403.1 mg | 405 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 180.5 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
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response.
Muscle Gain
Low protein content (4.3g 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.
PCOS
Moderate-to-high GI (62) 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.
Portion Guidance
Weight Loss
1 Medium Cup (~208.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~208.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~208.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~208.3g) 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
Thakkali Venthaya Pulavu 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 (361-541.5 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 Thakkali Venthaya Pulavu contains 180.5 kcal (4.3g protein, 33.1g carbs, 3.4g fat). That's 86.7 kcal per 100g. You can track exact portions in the Hint app.
At just 180.5 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.
Moderate glycemic index (GI: 62). Adding a fiber-rich side dish can help moderate the blood sugar response. The glycemic index is 62 (Medium). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Thakkali Venthaya Pulavu has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Thakkali Venthaya Pulavu is light enough for dinner at 180.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Thakkali Venthaya Pulavu 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 (62) 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: 10.1186/1475-2891-13-7Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
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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