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Wash spring onion
Wash the spring onion thoroughly and chop it into fine pieces
Vasanth Ulli Muttu Curry
Vasanth Ulli Muttu Curry has 74.8 calories per serving (1 Small Cup) — that's 75 calories per 100g. It provides 4.3g protein, 2.6g carbs, and 5.2g fat. With a low glycemic index (GI: 54), this recipe is suitable for weight loss, diabetes management, PCOS. The 4.2g 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 Vasanth Ulli Muttu Curry in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories74.8 kcal
- Carbs2.6 g (10.5 kcal)
- Protein4.3 g (17.1 kcal)
- Fats5.2 g (47.2 kcal)
Nutrition Label
Vasanth Ulli Muttu Curry
- Serving Size1 Small Cup (100 g)
- Calories74.8 kcal
- Carbs2.6 g
- Fiber4.2 g
- Sugar0.3 g
- Protein4.3 g
- Fat5.2 g
- Saturated fat1.3 g
- Mono unsaturated fat2.0 g
- Poly unsaturated fat1.4 g
- Cholesterol73.2 mg
- Sodium403.8 mg
Nutrition per 100g
- Calories75.0 kcal
- Carbs2.6 g
- Fiber4.2 g
- Sugar0.3 g
- Protein4.3 g
- Fat5.3 g
- Cholesterol73.3 mg
- Sodium404.6 mg
1 serving = 99.8g
Cooking time: 15 minutes
Serves: 5 persons
Ingredients
Onionstalk
300 Grams
Chillies green - all varieties
10 Grams
Curry leaves
10 Grams
Turmeric powder
1 Tea Spoon
Whole egg raw
100 Grams
Rice bran oil
1 Table Spoon
Salt
1 Tea Spoon
Water
50 Milliliter
Coriander powder
1 Tea Spoon
Instructions
1
2
Add the seasonings
Heat oil in a pan add garlic, green chilies, curry leaves and fry them until the onions becomes soft.
3
Add spring onion
Now spring onion, turmeric powder, salt, water and mix well, cover the lid and cook until the spring onion becomes soft and tender.
4
Add eggs
Then break the eggs in same pan, mix well to break the egg yolks and keep mixing until the raw smell goes out from eggs.
5
Serve hot
Finally add coriander powder and mix well and fry 2 more mins, then switch off the flame. Serve hot with rotis or rice.
Glycemic Index
54 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 | Vasanth Ulli Muttu Curry | Beerakaya Egg Kura | Dodka Vangi Anda Rassa | Peechu mutta curry |
|---|---|---|---|---|
| Calories | 74.8 kcal | 92.9 kcal | 92.9 kcal | 92.9 kcal |
| Carbs | 2.6 g | 3.8 g | 3.8 g | 3.8 g |
| Protein | 4.3 g | 4.6 g | 4.6 g | 4.6 g |
| Fat | 5.2 g | 6.6 g | 6.6 g | 6.6 g |
| Fiber | 4.2 g | 2.8 g | 2.8 g | 2.8 g |
| Sugar | 0.3 g | 1.2 g | 1.2 g | 1.2 g |
| Sodium | 403.8 mg | 491.2 mg | 491.2 mg | 491.2 mg |
| Cholesterol | 73.2 mg | 90.4 mg | 90.4 mg | 90.4 mg |
Health Goals Suitability
Weight Loss
At just 74.8 kcal per serving, this is an excellent choice for weight management. The 4.2g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.2g fiber further slows glucose absorption.
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
Watch your intake — cholesterol (73.2mg) is on the higher side.
PCOS
Low GI (54) with 4.2g 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 Small Cup (~99.8g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.8g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.8g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.8g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Increase the protein portion (chicken/fish/eggs) by 50g, or serve with a side of Greek yogurt.
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.
Reduce sodium
Cut salt by half and boost flavor with lemon juice, fresh herbs, or amchur (dry mango powder) instead.
Meal prep friendly
Vasanth Ulli Muttu Curry 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 (149.6-224.4 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 Vasanth Ulli Muttu Curry contains 74.8 kcal (4.3g protein, 2.6g carbs, 5.2g fat). That's 75 kcal per 100g. You can track exact portions in the Hint app.
At just 74.8 kcal per serving, this is an excellent choice for weight management. The 4.2g 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 54, this recipe supports stable blood sugar levels. The 4.2g fiber further slows glucose absorption. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vasanth Ulli Muttu Curry has 4.3g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vasanth Ulli Muttu Curry is light enough for dinner at 74.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vasanth Ulli Muttu Curry 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 (54) with 4.2g 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
