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Soaking
Wash and soak the urad dal for at least 2 hours.
Uzhunnu Parippu Bonda
Uzhunnu Parippu Bonda has 161.6 calories per serving (1 Large Piece) — that's 310.1 calories per 100g. It provides 6.1g protein, 14.9g carbs, and 8.6g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.5g 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 Uzhunnu Parippu Bonda in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories161.6 kcal
- Carbs14.9 g (59.7 kcal)
- Protein6.1 g (24.2 kcal)
- Fats8.6 g (77.7 kcal)
Nutrition Label
Uzhunnu Parippu Bonda
- Serving Size1 Large Piece (50 g)
- Calories161.6 kcal
- Carbs14.9 g
- Fiber3.5 g
- Sugar0.3 g
- Protein6.1 g
- Fat8.6 g
- Saturated fat1.4 g
- Mono unsaturated fat1.5 g
- Poly unsaturated fat4.9 g
- Cholesterol0.0 mg
- Sodium194.4 mg
Nutrition per 100g
- Calories310.1 kcal
- Carbs28.6 g
- Fiber6.8 g
- Sugar0.6 g
- Protein11.6 g
- Fat16.6 g
- Cholesterol0.0 mg
- Sodium373.2 mg
1 serving = 52.1g
Cooking time: 15 minutes
Serves: 10 persons
Ingredients
Sunflower oil
75 Milliliter
Black gram dal
250 Grams
Chillies green - all varieties
10 Grams
Coriander leaves
20 Grams
Curry leaves
10 Grams
Ginger fresh
2 Grams
Asafoetida
1 Grams
Cumin seeds
1 Tea Spoon
Coconut kernal dry
15 Grams
Salt
1 Tea Spoon
Water
100 Milliliter
Rice flour
2 Table Spoon
Instructions
1
2
Grinding
Drain the dal and grind it into a smooth paste using little water.
3
Preparing batter
Firstly, in a large bowl take the dal paste, salt. Now add rice flour and mix. Add chilli, ginger, few curry leaves, coconut, coriander, asafoetida and cumin. Mix well combining everything well. Now, cover and rest for 10 minutes.
4
Frying
In a kadai heat oil until hot. Dip your hand in the water and pinch a ball-sized batter. Drop-in hot oil, keeping the flame on medium. stir and fry until the bonda turns golden brown and crisp. Finally, drain off the bonda.
5
Serving
Serve immediately with chutney
Also Known As
Glycemic Index
48 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 | Uzhunnu Parippu Bonda | Kanda vada | Onion vada | Paalak Vada |
|---|---|---|---|---|
| Calories | 161.6 kcal | 132.9 kcal | 132.9 kcal | 144 kcal |
| Carbs | 14.9 g | 8.8 g | 8.8 g | 8.6 g |
| Protein | 6.1 g | 3.7 g | 3.7 g | 4.1 g |
| Fat | 8.6 g | 9.2 g | 9.2 g | 10.3 g |
| Fiber | 3.5 g | 2.5 g | 2.5 g | 2.8 g |
| Sugar | 0.3 g | 0.9 g | 0.9 g | 0.3 g |
| Sodium | 194.4 mg | 221.2 mg | 221.2 mg | 250.8 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 161.6 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.5g fiber further slows glucose absorption.
Muscle Gain
Low protein content (6.1g 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
Zero cholesterol and low saturated fat (1.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 3.5g 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. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~52.1g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~52.1g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~52.1g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~52.1g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
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
Uzhunnu Parippu Bonda 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.
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 (323.2-484.7 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 Uzhunnu Parippu Bonda contains 161.6 kcal (6.1g protein, 14.9g carbs, 8.6g fat). That's 310.1 kcal per 100g. You can track exact portions in the Hint app.
At just 161.6 kcal per serving, this is an excellent choice for weight management. The 3.5g of dietary fiber promotes satiety, helping you feel full longer. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 48, this recipe supports stable blood sugar levels. The 3.5g fiber further slows glucose absorption. The glycemic index is 48 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Uzhunnu Parippu Bonda has 6.1g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Uzhunnu Parippu Bonda is light enough for dinner at 161.6 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Uzhunnu Parippu Bonda 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.
Low GI (48) with 3.5g 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
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
