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Boil the leaves
Wash and boil 1 bunch methi and ½ bunch palak in water for 2-3 minutes. Blanch until the leaves turn dark in color.
Vennayam Chaman
Vennayam Chaman has 137.5 calories per serving (1 Small Cup) — that's 137.7 calories per 100g. It provides 6.7g protein, 6.4g carbs, and 9.4g fat. With a high glycemic index (GI: 72), this recipe is suitable for weight loss, heart health. The 2.1g 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 Vennayam Chaman in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories137.5 kcal
- Carbs6.4 g (25.7 kcal)
- Protein6.7 g (26.9 kcal)
- Fats9.4 g (84.9 kcal)
Nutrition Label
Vennayam Chaman
- Serving Size1 Small Cup (100 g)
- Calories137.5 kcal
- Carbs6.4 g
- Fiber2.1 g
- Sugar4.3 g
- Protein6.7 g
- Fat9.4 g
- Saturated fat3.4 g
- Mono unsaturated fat3.0 g
- Poly unsaturated fat1.0 g
- Cholesterol1.5 mg
- Sodium302.4 mg
Nutrition per 100g
- Calories137.7 kcal
- Carbs6.4 g
- Fiber2.1 g
- Sugar4.3 g
- Protein6.7 g
- Fat9.4 g
- Cholesterol1.5 mg
- Sodium302.8 mg
1 serving = 99.9g
Cooking time: 10 minutes
Serves: 7 persons
Ingredients
Cream
2 Table Spoon
Sugar
0.5 Tea Spoon
Fenugreek leaves
100 Grams
Spinach
100 Grams
Chillies green - all varieties
10 Grams
Asafoetida
2 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Cumin seeds
0.5 Tea Spoon
Fenugreek seeds
0.5 Tea Spoon
Turmeric powder
0.5 Grams
Paneer
200 Grams
Salt
1 Tea Spoon
Water
200 Milliliter
Garam masala powder
0.5 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Coriander powder
0.5 Tea Spoon
Dried ginger powder
0.5 Tea Spoon
Fennel powder
0.5 Tea Spoon
Mustard oil
2 Table Spoon
Instructions
1
2
Blend the leaves to a puree
Drain off the water. use the leftover water while preparing curry to adjust consistency. Now transfer the blanched methi-palak to a blender. Add 4 green chilli and ½ cup cold water. adding cold water helps to retain the bright green colour. Blend to a coarse paste. keep aside.
3
Sautee the spices
Now in a large kadai heat 2 tbsp mustard oil and saute 1 tsp cumin, 1 back cardamom, 5 cloves, 2 pods cardamom, 1-inch cinnamon, 1 bay leaf, pinch hing, and few seeds methi.
4
Add powdered spices
Further add ¼ tsp turmeric, ½ tsp garam masala, ½ tsp coriander powder, 1 tsp fennel powder, ½ tsp ginger powder, ½ tsp sugar, and ¾ tsp salt. Saute on low flame till the spices turn aromatic.
5
Add puree
Now add prepare methi palak puree. Cook for 3 minutes stirring continuously. Furthermore, add 1 cup of water (leftover water from methi palak). Adjust consistency by adding water as required.
6
Add cream and paneer
Now add 2 tbsp cream and mix well. Also, add 30 small cubes of paneer and ½ cup grated paneer. Mix well and simmer for 5 minutes. Now add 1 tsp Kasuri methi and mix well.
7
Serve it
Finally, serve methi chaman with garlic naan / roti.
Also Known As
Glycemic Index
72 High
Likely to produce a faster blood glucose rise; keep portions controlled and pair with protein/fiber.
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 | Vennayam Chaman | Shahi paneer | Malai Kofta | Paneer peshawari |
|---|---|---|---|---|
| Calories | 137.5 kcal | 143 kcal | 196.9 kcal | 158.6 kcal |
| Carbs | 6.4 g | 6.7 g | 11.4 g | 7.2 g |
| Protein | 6.7 g | 4.8 g | 4.1 g | 8 g |
| Fat | 9.4 g | 10.8 g | 15 g | 10.9 g |
| Fiber | 2.1 g | 2 g | 2.2 g | 1.6 g |
| Sugar | 4.3 g | 4 g | 3.1 g | 5.1 g |
| Sodium | 302.4 mg | 220.3 mg | 111.5 mg | 97.9 mg |
| Cholesterol | 1.5 mg | 20.4 mg | 4.1 mg | 5.4 mg |
Health Goals Suitability
Weight Loss
At just 137.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion.
Muscle Gain
Low protein content (6.7g 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
Low cholesterol (1.5mg) and low saturated fat (3.4g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health.
PCOS
Moderate-to-high GI (72) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
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 (~99.9g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~99.9g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~99.9g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~99.9g) 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
Vennayam Chaman 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.
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 (275.1-412.6 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 Vennayam Chaman contains 137.5 kcal (6.7g protein, 6.4g carbs, 9.4g fat). That's 137.7 kcal per 100g. You can track exact portions in the Hint app.
At just 137.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
Higher glycemic index (GI: 72) means this can cause blood sugar spikes. The refined carbohydrates contribute to rapid glucose absorption. Diabetics should consume smaller portions and always pair with protein and fiber to slow digestion. The glycemic index is 72 (High). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Vennayam Chaman has 6.7g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Yes, Vennayam Chaman is light enough for dinner at 137.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Vennayam Chaman 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.
Moderate-to-high GI (72) can spike insulin — Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response. Consider replacing refined ingredients with whole grains or millets.
Scientific References
Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Curcumin 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/foods6100092Fenugreek seeds improve glucose tolerance and lower blood sugar levels
Neelakantan N et al. (2014). Effect of fenugreek intake on glycemia. Nutrition Journal.
DOI: 10.1186/1475-2891-13-7Cruciferous 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
