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Washing
Wash and chop methi leaves and green chilies and keep them aside.
Vendhaya Pulka
Vendhaya Pulka has 76.2 calories per serving (1 Medium Piece) — that's 178.6 calories per 100g. It provides 2.8g protein, 15.3g carbs, and 0.4g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, heart health and more. The 3.1g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Vendhaya Pulka in the Hint app (https://clearcals.com/products/hint) — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Piece (40 g)
- Calories76.2 kcal
- Carbs15.3 g (61.1 kcal)
- Protein2.8 g (11.2 kcal)
- Fats0.4 g (4.0 kcal)
Nutrition Label
Vendhaya Pulka
- Serving Size1 Medium Piece (40 g)
- Calories76.2 kcal
- Carbs15.3 g
- Fiber3.1 g
- Sugar0.5 g
- Protein2.8 g
- Fat0.4 g
- Saturated fat0.1 g
- Mono unsaturated fat0.0 g
- Poly unsaturated fat0.2 g
- Cholesterol0.0 mg
- Sodium34.9 mg
Nutrition per 100g
- Calories178.6 kcal
- Carbs35.8 g
- Fiber7.3 g
- Sugar1.2 g
- Protein6.5 g
- Fat1.0 g
- Cholesterol0.0 mg
- Sodium81.8 mg
1 serving = 42.7g
Cooking time: 15 minutes
Serves: 12 persons
Ingredients
Whole wheat flour
300 Grams
Fenugreek leaves
100 Grams
Chillies green - all varieties
10 Grams
Salt
1 Grams
Water
100 Milliliter
Coriander powder
1 Grams
Instructions
1
2
Dough preparation
Firstly in a mixing bowl, add the wheat flour. Add salt methi leaves, chopped green chilies, coriander powder, and mix well. Add water gradually and knead the flour. Knead it into a soft, smooth, and pliable dough. Cover the dough with a muslin cloth and rest it aside for about 15 minutes.
3
Making phulka
Divide the dough into small equal-sized portions. Take each portion and make round balls out of it. Use a rolling pin and girdle and dust some wheat flour. Take a round portion of the dough and place it on the flour-dusted area. Start rolling out the dough until we get a round or circular disc-like shaped roti. The size of the phulka should not be too thick nor thin.
4
Cooking
Heat the tawa/skillet. Take the phulka in your hands and place it on the tawa. Cook the bottom side for few seconds on medium flame. When slight air bubbles appear at the top flip it and cook the other side very well. Lift the phulka with the help of pair of tongs, flip it and place the phulka directly on the flame. Once the roti is placed on the flame, it begins to puff up. Immediately take the phulka out on a plate.
5
Serving
Place the methi phulka on a plate. Serve hot with veg stir-fries or veg curries and dal.
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 | Vendhaya Pulka | Garlic fenugreek roti | Garlic methi roti | Lahsuni methi roti |
|---|---|---|---|---|
| Calories | 76.2 kcal | 75.9 kcal | 75.9 kcal | 75.9 kcal |
| Carbs | 15.3 g | 15.2 g | 15.2 g | 15.2 g |
| Protein | 2.8 g | 2.8 g | 2.8 g | 2.8 g |
| Fat | 0.4 g | 0.4 g | 0.4 g | 0.4 g |
| Fiber | 3.1 g | 3.1 g | 3.1 g | 3.1 g |
| Sugar | 0.5 g | 0.5 g | 0.5 g | 0.5 g |
| Sodium | 34.9 mg | 34.6 mg | 34.6 mg | 34.6 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
Health Goals Suitability
Weight Loss
At just 76.2 kcal per serving, this is an excellent choice for weight management. The 3.1g of dietary fiber promotes satiety, helping you feel full longer.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3.1g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g 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 (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (44) with 3.1g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Medium Piece (~42.7g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Medium Piece (~42.7g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Piece (~42.7g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Piece (~42.7g) 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
Vendhaya Pulka 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 (152.4-228.6 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Vendhaya Pulka contains 76.2 kcal (2.8g protein, 15.3g carbs, 0.4g fat). That's 178.6 kcal per 100g. You can track exact portions in the Hint app.
At just 76.2 kcal per serving, this is an excellent choice for weight management. The 3.1g 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 44, this recipe supports stable blood sugar levels. The 3.1g 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.
Vendhaya Pulka has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Vendhaya Pulka is light enough for dinner at 76.2 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vendhaya Pulka 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 3.1g fiber supports insulin sensitivity — key for PCOS management.
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/138.3.439Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
