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Serving
Add fresh cream. Top up with fresh coriander leaves.Transfer dal into serving bowls and serve.
Thal Bukhara
Thal Bukhara has 79.2 calories per serving (1 Small Cup) — that's 76.3 calories per 100g. It provides 3.1g protein, 7.7g carbs, and 4g fat. With a medium glycemic index (GI: 62), this recipe is suitable for weight loss, heart health. The 3.3g 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 Thal Bukhara in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories79.2 kcal
- Carbs7.7 g (30.9 kcal)
- Protein3.1 g (12.4 kcal)
- Fats4.0 g (35.9 kcal)
Nutrition Label
Thal Bukhara
- Serving Size1 Small Cup (100 g)
- Calories79.2 kcal
- Carbs7.7 g
- Fiber3.3 g
- Sugar1.4 g
- Protein3.1 g
- Fat4.0 g
- Saturated fat1.3 g
- Mono unsaturated fat1.4 g
- Poly unsaturated fat1.1 g
- Cholesterol3.4 mg
- Sodium328.4 mg
Nutrition per 100g
- Calories76.3 kcal
- Carbs7.4 g
- Fiber3.1 g
- Sugar1.3 g
- Protein3.0 g
- Fat3.8 g
- Cholesterol3.3 mg
- Sodium316.5 mg
1 serving = 103.8g
Cooking time: 480 minutes
Serves: 6 persons
Ingredients
Cream
2 Table Spoon
Butter
1 Tea Spoon
Whole black gram
60 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
20 Grams
Coriander leaves
15 Grams
Garlic big clove
10 Grams
Ginger fresh
5 Grams
Onion small
100 Grams
Cumin seeds
0.5 Tea Spoon
Turmeric powder
2 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
300 Milliliter
Red chilli powder
0.5 Tea Spoon
Coriander powder
0.5 Tea Spoon
Cinnamon powder
1 Grams
Instructions
1
2
Pressure cooking dal
Soak urad dal for at least 8 hours. Now transfer into a cooker, add water, some salt to taste. Close the lid and pressure cook on a medium flame for 5 whistles, or till the dals are cooked completely.
3
For gravy
Grind onion and garlic into a fine paste. Separately grind tomato, green chillies, and ginger into a fine paste., keep aside.
4
Sauteing
In a large kadai add a tsp of ghee or butter and add cumin seeds. Then add the onion paste, saute it. In the same pan add oil , heat it and add tomato paste and cook it till oil separates.
5
Add the spices
Add turmeric, coriander powder, cinnamon powder, chilli powder, and salt to taste. Cook the masalas for a minute. Once the masalas start releasing oil from sides, add cooked dal and give a good stir. adjust the consistency by adding water.
Also Known As
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 | Thal Bukhara | Rajma curry | Aluru Kura | Avara Curry |
|---|---|---|---|---|
| Calories | 79.2 kcal | 87.5 kcal | 89.6 kcal | 89.6 kcal |
| Carbs | 7.7 g | 12.4 g | 13.1 g | 13.1 g |
| Protein | 3.1 g | 4.6 g | 4.6 g | 4.6 g |
| Fat | 4 g | 2.2 g | 2.1 g | 2.1 g |
| Fiber | 3.3 g | 4.7 g | 4 g | 4 g |
| Sugar | 1.4 g | 1.7 g | 1.7 g | 1.7 g |
| Sodium | 328.4 mg | 185.3 mg | 186.4 mg | 186.4 mg |
| Cholesterol | 3.4 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 79.2 kcal per serving, this is an excellent choice for weight management. The 3.3g 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 (3.1g 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 (3.4mg) and low saturated fat (1.3g) 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. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~103.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~103.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~103.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~103.8g) 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
Thal Bukhara 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 (158.4-237.5 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 Thal Bukhara contains 79.2 kcal (3.1g protein, 7.7g carbs, 4g fat). That's 76.3 kcal per 100g. You can track exact portions in the Hint app.
At just 79.2 kcal per serving, this is an excellent choice for weight management. The 3.3g 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.
Thal Bukhara has 3.1g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Thal Bukhara is light enough for dinner at 79.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Thal Bukhara 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: 10.1186/1475-2891-13-7Dietary 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
