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Chopping
Chop the onion and tomatoes into small pieces. Chop the coriander and mint leaves into tiny peices.
Vayattilum varattilum parippu
Vayattilum varattilum parippu has 76.1 calories per serving (1 Small Cup) — that's 76.7 calories per 100g. It provides 2.6g protein, 6.3g carbs, and 4.5g fat. With a low glycemic index (GI: 48), this recipe is suitable for weight loss, diabetes management, heart health and more. The 6.2g 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 Vayattilum varattilum parippu in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories76.1 kcal
- Carbs6.3 g (25.1 kcal)
- Protein2.6 g (10.2 kcal)
- Fats4.5 g (40.8 kcal)
Nutrition Label
Vayattilum varattilum parippu
- Serving Size1 Small Cup (100 g)
- Calories76.1 kcal
- Carbs6.3 g
- Fiber6.2 g
- Sugar1.5 g
- Protein2.6 g
- Fat4.5 g
- Saturated fat0.7 g
- Mono unsaturated fat1.9 g
- Poly unsaturated fat1.4 g
- Cholesterol0.0 mg
- Sodium206.2 mg
Nutrition per 100g
- Calories76.7 kcal
- Carbs6.3 g
- Fiber6.3 g
- Sugar1.5 g
- Protein2.6 g
- Fat4.6 g
- Cholesterol0.0 mg
- Sodium207.9 mg
1 serving = 99.2g
Cooking time: 10 minutes
Serves: 5 persons
Ingredients
Large purple brinjal
250 Grams
Tomato ripe local
50 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
5 Grams
Curry leaves
5 Grams
Mint leaves
5 Grams
Onion small
50 Grams
Cumin seeds
0.5 Tea Spoon
Rice bran oil
1 Table Spoon
Salt
0.5 Tea Spoon
Water
50 Grams
Ginger garlic paste
1 Table Spoon
Garam masala powder
1 Table Spoon
Red chilli powder
1 Tea Spoon
Fennel seeds
2 Tea Spoon
Coriander powder
1 Table Spoon
Instructions
1
2
Roasting or Grilling
Roast the brinjal on an open flame till the brinjal turns soft and black while turning occasionally. Once the brinjal is soft enough, turn off the flame and let the brinjal cool down. Later, peel off the black layer. Mash the soft inside of the brinjal into a slushy gravy.
3
Cooking
Heat oil in a nonstick pan, add the fennel and cumin seeds. Once the seeds splutter, add the onions and ginger-garlic paste, curry leaves, and green chilies. Saute them till the onions turn pale and add tomatoes. Saute the mixture for few minutes and add coriander, mint leaves. Cook, while stirring regularly, till the oil comes out of the gravy. Add the mashed brinjal, garam masala, red chili powder, coriander powder followed by water, and mix well. Cook the mixture till it has a gravy like consistency.
4
Serve
Garnish with coriander and serve hot with rice, biryani, roti, chapati, or dosa.
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 | Vayattilum varattilum parippu | Thakkali Thin | Thakkali Thinai | Tomato foxtail millet |
|---|---|---|---|---|
| Calories | 76.1 kcal | 175.5 kcal | 175.5 kcal | 175.5 kcal |
| Carbs | 6.3 g | 29.9 g | 29.9 g | 29.9 g |
| Protein | 2.6 g | 4.8 g | 4.8 g | 4.8 g |
| Fat | 4.5 g | 4.1 g | 4.1 g | 4.1 g |
| Fiber | 6.2 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 1.5 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 206.2 mg | 388.6 mg | 388.6 mg | 388.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 6.2g 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 48, this recipe supports stable blood sugar levels. The 6.2g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.6g 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. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (48) with 6.2g 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 Small Cup (~99.2g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.2g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.2g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.2g) 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
Vayattilum varattilum parippu stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
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 (152.1-228.2 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 Vayattilum varattilum parippu contains 76.1 kcal (2.6g protein, 6.3g carbs, 4.5g fat). That's 76.7 kcal per 100g. You can track exact portions in the Hint app.
At just 76.1 kcal per serving, this is an excellent choice for weight management. The 6.2g 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 48, this recipe supports stable blood sugar levels. The 6.2g 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.
Vayattilum varattilum parippu has 2.6g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vayattilum varattilum parippu is light enough for dinner at 76.1 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vayattilum varattilum parippu 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 (48) with 6.2g 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
