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Chopping
Chop the carrots, broccoli, red and yellow capsicum into small pieces.
Veggi uppan
Veggi uppan has 68.5 calories per serving (1 Small Cup) — that's 53.3 calories per 100g. It provides 2.2g protein, 5.5g carbs, and 4.2g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Veggi uppan in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories68.5 kcal
- Carbs5.5 g (22.1 kcal)
- Protein2.2 g (8.7 kcal)
- Fats4.2 g (37.7 kcal)
Nutrition Label
Veggi uppan
- Serving Size1 Small Cup (100 g)
- Calories68.5 kcal
- Carbs5.5 g
- Fiber3.0 g
- Sugar1.8 g
- Protein2.2 g
- Fat4.2 g
- Saturated fat0.6 g
- Mono unsaturated fat2.8 g
- Poly unsaturated fat0.6 g
- Cholesterol0.0 mg
- Sodium223.4 mg
Nutrition per 100g
- Calories53.3 kcal
- Carbs4.3 g
- Fiber2.4 g
- Sugar1.4 g
- Protein1.7 g
- Fat3.3 g
- Cholesterol0.0 mg
- Sodium173.6 mg
1 serving = 128.7g
Cooking time: 15 minutes
Serves: 3 persons
Ingredients
Lemon juice 100%
2 Table Spoon
Broccoli raw
100 Grams
Olive oil
1 Table Spoon
Capsicum red
50 Grams
Capsicum yellow
50 Grams
Peas fresh
3 Table Spoon
Carrot orange
100 Grams
Salt
2 Grams
Instructions
1
2
Grilling
Heat the pan and add the chopped vegetables. Saute them without oil for a couple of minutes and add one tablespoon of olive oil. Stir them for 5 minutes. Add fresh green peas, salt, and lemon juice. Stir them for 2 more minutes.
3
Serve
Serve them as snacks at any time of the day.
Also Known As
Glycemic Index
44 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 | Veggi uppan | Ambatalelya Sajiv Bhajyancha Salad | Appamvena Salad | Steamed vegetable salad |
|---|---|---|---|---|
| Calories | 68.5 kcal | 69.8 kcal | 69.8 kcal | 69.8 kcal |
| Carbs | 5.5 g | 9.3 g | 9.3 g | 9.3 g |
| Protein | 2.2 g | 2.5 g | 2.5 g | 2.5 g |
| Fat | 4.2 g | 2.5 g | 2.5 g | 2.5 g |
| Fiber | 3 g | 3.5 g | 3.5 g | 3.5 g |
| Sugar | 1.8 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 223.4 mg | 122.1 mg | 122.1 mg | 122.1 mg |
| Cholesterol | 0 mg | 0.7 mg | 0.7 mg | 0.7 mg |
Similar Recipes
Ambatalelya Sajiv Bhajyancha Salad Appamvena Salad Steamed vegetable salad Vaeli Kaaikari Sundal Bhunjalelya Capsicum Ani Alfalfa Sprouts Salad Kari Albaalhpha Sprouts Salat Potti capsicum alfalfa sprouts salad Roasted capsicum alfalfa sprouts salad Baked Chilagada Dumpa Baked potato Baked sweetpotato Bhajlela ratale Bhune Aloo
Health Goals Suitability
Weight Loss
At just 68.5 kcal per serving, this is an excellent choice for weight management. The 3g 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 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.2g 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 (0.6g) make this heart-friendly. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 3g fiber supports insulin sensitivity — key for PCOS management. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Small Cup (~128.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~128.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~128.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~128.7g) 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.
Meal prep friendly
Veggi uppan 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 (137.1-205.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
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 Veggi uppan contains 68.5 kcal (2.2g protein, 5.5g carbs, 4.2g fat). That's 53.3 kcal per 100g. You can track exact portions in the Hint app.
At just 68.5 kcal per serving, this is an excellent choice for weight management. The 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.
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Veggi uppan has 2.2g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Veggi uppan is light enough for dinner at 68.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Veggi uppan 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 (44) with 3g fiber supports insulin sensitivity — key for PCOS management. 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/138.3.439Cruciferous vegetables may interfere with thyroid function when consumed raw in large amounts, but cooking largely deactivates goitrogens
Felker P et al. (2016). Concentrations of thiocyanate and goitrin in human plasma after ingestion of cooked cruciferous vegetables. Nutrition Reviews.
DOI: 10.1093/nutrit/nuw028
