E1. Nutrition Summary of All Recipes

Estimated per serving from raw ingredient weights using standard food-composition tables (IFCT 2017 / USDA). IFCT 2017 is India's national table, compiled by NIN from foods sampled across six regions.

[19]

No.	Recipe	kcal	Protein g	Fat g	Carbs g	Fibre g	Salt g
1.01	Manda — Clear Rice Water	59	1.1	0.8	11.7	0.2	0.4
1.02	Peya — Thin Rice Gruel with Grains	90	1.6	2.2	16.0	0.4	0.6
1.03	Vilepi — Thick Rice Porridge	128	2.3	2.7	23.5	0.5	0.6
1.04	Yava Yavagu — Barley Gruel	89	2.0	2.2	14.9	3.0	0.6
1.05	Laja Peya — Puffed-Rice Gruel	61	1.1	1.4	11.7	0.6	0.5
1.06	Kulattha Yusha — Horse Gram Soup	94	4.7	2.7	12.9	2.1	0.8
1.07	Mudga–Amalaki Yusha — Moong Soup with Amla	98	5.0	2.9	12.8	2.4	0.8
1.08	Marunnu Kanji — Karkidaka-style Spiced Rice Gruel (Culinary Version)	170	2.6	8.6	21.0	1.5	0.8
1.09	Shunthi–Dhanyaka Jala — Dry Ginger & Coriander Water	3	0.1	0.1	0.5	0.3	0.0
1.10	Takra Peya — Buttermilk Rice Gruel (Lunch)	86	2.0	2.2	14.4	0.3	0.8
2.01	Sakkarai Pongal (Sweet Jaggery Pongal)	235	4.5	6.8	39.5	1.0	0.0
2.02	Foxtail-Millet Vegetable Upma	193	6.3	5.6	29.3	4.9	0.9
2.03	Jowar–Milk Porridge with Dates	184	5.8	7.8	23.6	2.5	0.0
2.04	Bajra Raab (Warm Savoury Millet Drink)	88	1.4	3.2	12.6	1.5	0.3
2.05	Neer Dosa (Soft Rice Crêpes)	224	4.0	5.3	40.1	1.3	0.6
2.06	Sattvic Pesarattu (Green Moong Dosa)	189	9.7	4.6	23.8	6.6	0.8
2.07	Soft Mixed-Dal Adai	214	8.3	5.0	32.1	3.9	0.9
2.08	Savoury Kozhukattai (Steamed Rice Dumplings)	190	3.0	4.3	34.2	1.9	0.6
2.09	Puttu with Soft Kadala Curry	379	8.7	12.5	55.8	7.5	1.3
2.10	Soft Appam	267	4.6	6.5	47.7	2.1	0.6
2.11	Sooji–Vegetable Cheela	203	6.1	5.8	31.2	2.1	0.8
2.12	Besan–Lauki Cheela	158	6.9	5.9	19.2	3.6	0.8
2.13	Oats–Rava Idli	195	6.8	4.5	31.2	3.2	0.8
2.14	Ragi Dosa (Instant, Soft)	189	3.7	5.5	29.3	3.6	0.8
2.15	Steamed Moong-Sprout Usal	141	7.2	4.2	16.3	5.5	0.8
2.16	Banana–Oats Soft Pancakes (Eggless)	174	4.5	4.6	28.6	4.2	0.0
3.01	Moong Dal Methi	176	9.9	4.5	23.5	4.0	1.0
3.02	Toor Dal with Drumstick	165	8.1	4.5	22.3	4.6	1.0
3.03	Gujarati Kadhi (Sweet–Sour, Light)	116	4.4	5.7	12.3	1.1	0.9
3.04	Majjige Huli (Karnataka Buttermilk Curry)	126	3.7	8.7	9.2	3.8	0.9
3.05	Mor Kuzhambu with Lady's Finger	125	3.9	8.2	10.0	2.6	0.9
3.06	Moru Curry (Kerala Spiced Buttermilk)	59	2.2	4.2	3.4	0.2	0.8
3.07	Kalan (Yam & Raw Banana in Curd–Coconut)	202	3.8	9.4	28.1	4.0	0.9
3.08	Erissery (Pumpkin & Lobia with Roasted Coconut)	150	4.8	7.8	16.2	3.7	0.9
3.09	Cherupayar Curry (Kerala Whole Moong)	177	8.0	7.1	18.2	6.5	0.9
3.10	Lemon Rasam	51	1.9	2.2	5.7	1.0	0.9
3.11	Moong-Dal Rasam	71	3.4	2.3	9.0	1.8	0.9
3.12	Mysore Rasam (No Garlic)	89	3.1	3.7	10.9	2.3	0.9
3.13	Chana Dal with Tinda	152	6.9	5.5	16.5	5.2	1.0
3.14	Toor Dal with Kokum	160	7.3	4.3	21.4	3.2	1.0
3.15	Masoor–Lauki Dal	150	7.7	4.1	19.5	3.6	1.0
3.16	Sindhi Vegetable Kadhi (Light, Besan-based)	121	4.0	4.6	16.8	4.0	1.0
4.01	Palak Shorba (No Cream)	85	4.9	3.9	8.7	2.5	0.8
4.02	Pumpkin–Masoor Soup	94	4.1	2.8	14.1	1.9	0.8
4.03	Lauki–Ginger Soup	65	2.7	2.3	8.9	1.5	0.8
4.04	Sweet-Corn Soup (Blended, Sattvic)	91	2.5	3.0	16.1	2.5	0.8
4.05	Moringa-Leaf Soup	56	3.3	2.4	6.2	1.1	0.8
4.06	Ash-Gourd Soup with Coconut Milk	89	1.2	7.5	5.5	4.0	0.8
4.07	Carrot–Tomato Shorba (Light)	80	2.4	2.4	13.0	3.1	0.8
4.08	Barley–Vegetable Soup	91	2.3	2.8	14.4	3.4	0.9
4.09	Tulsi–Vegetable Clear Broth	38	0.8	2.1	4.5	1.3	0.8
4.10	Methi–Moong Shorba	87	4.6	2.9	10.3	1.7	0.8
4.11	Corn–Pumpkin Soup	89	2.9	3.6	13.7	1.5	0.8
4.12	Green-Pea Shorba	98	5.0	3.3	12.7	4.0	0.8
5.01	Avial (Mixed Vegetables in Coconut–Curd)	158	2.6	9.0	19.2	4.8	0.7
5.02	Ash-Gourd & Moong Kootu	121	4.6	5.7	13.3	5.1	0.9
5.03	Shukto (Bengali Bitter–Sweet Medley, Light)	87	1.8	3.4	13.9	2.2	0.6
5.04	Light Steamed Undhiyu	171	3.3	6.7	26.2	5.1	0.8
5.05	Steamed Lauki Kofta in Light Gravy	145	4.9	6.5	17.7	3.1	1.0
5.06	Paneer Bhurji (No Onion)	216	12.9	16.1	5.3	1.4	0.6
5.07	Matar Paneer (Light Tomato–Cashew Gravy)	222	11.7	15.2	10.7	3.2	0.9
5.08	Methi–Malai Paneer (Light)	245	12.8	17.5	9.9	1.5	0.8
5.09	Raw-Banana Poriyal	160	1.6	5.4	29.8	2.9	0.8
5.10	Kundru (Ivy Gourd) Thoran	74	1.3	5.9	4.4	2.3	0.8
5.11	Beans–Coconut Thoran	85	1.9	6.0	7.5	3.7	0.8
5.12	Beetroot Thoran	92	1.6	6.0	9.1	3.1	0.8
5.13	Aloo–Methi (Soft)	102	2.7	3.4	15.1	2.2	0.8
5.14	Torai–Chana Dal Sabzi	86	3.6	3.3	10.6	3.1	0.8
5.15	Lauki–Peas Sabzi	67	2.4	2.8	9.1	2.4	0.8
5.16	Petha (Ash-Gourd) Sabzi, Khatta-Meetha	53	0.7	2.9	7.1	4.0	0.8
5.17	Nimona (UP Green-Pea Curry)	126	5.0	4.3	17.5	5.1	0.9
5.18	Sem (Flat Bean)–Aloo	74	2.1	2.8	11.2	3.5	0.8
5.19	Gobhi–Shalgam (Cauliflower & Turnip)	66	1.8	3.3	8.4	2.4	0.8
5.20	Steamed Bharwa Tinda	93	4.5	6.0	5.6	1.7	0.8
5.21	Palak–Makhana	121	5.0	6.1	13.6	2.8	0.8
5.22	Raw-Mango Kaddu (Summer Khatta Kaddu)	81	1.3	3.2	13.4	0.9	0.8
5.23	Mooli–Moong Bhurji (Radish with Moong Dal)	80	3.6	2.8	10.1	2.4	0.8
5.24	Suran (Elephant-Yam) Soft Masala	139	1.5	3.3	26.3	3.9	0.8
6.01	Thayir Sadam (Curd Rice, Lunch)	218	6.2	5.5	36.2	1.1	0.8
6.02	Lemon Rice (Chitranna)	200	4.6	5.2	33.9	1.3	0.8
6.03	Coconut Rice (Thengai Sadam)	256	4.6	10.5	36.3	2.8	0.8
6.04	Matar Pulao (Soft, Light)	201	4.7	4.2	36.1	2.2	0.9
6.05	Sattvic Bisi Bele Bath	242	7.5	6.4	38.6	4.3	0.8
6.06	Palak Khichdi	233	9.4	5.7	36.1	3.9	1.0
6.07	Foxtail-Millet & Moong Khichdi	192	8.1	5.2	27.7	4.2	1.0
6.08	Bajra–Moong Khichdi (Winter Lunch)	188	6.3	6.6	23.2	5.3	1.0
6.09	Kodo-Millet Pongal	191	5.6	5.7	27.6	3.3	0.9
6.10	Vegetable Dalia Pulao	187	5.7	4.5	31.0	6.2	0.9
7.01	Methi Thepla (Soft)	260	8.6	7.5	37.3	6.5	0.8
7.02	Lauki Thepla	228	6.6	6.2	34.2	5.9	0.8
7.03	Soft Missi Roti (Small)	210	7.3	6.5	28.8	5.1	0.8
7.04	Makki–Wheat Winter Roti	190	4.8	4.9	30.0	4.4	0.4
7.05	Ragi–Wheat Phulka	153	4.1	2.6	25.9	4.4	0.3
7.06	Soft Sattu Paratha	285	9.9	7.1	41.4	7.6	0.8
7.07	Soft Gobhi Paratha	198	5.9	5.9	28.9	5.7	0.8
7.08	Soft Mooli Paratha	191	5.2	5.8	27.8	5.3	0.8
7.09	Jowar–Wheat Summer Phulka	153	4.4	2.7	26.2	4.2	0.3
7.10	Soft Moong-Dal Stuffed Paratha	252	9.7	6.0	37.4	6.4	0.8
8.01	Coconut–Coriander Chutney	67	1.0	5.7	3.5	1.8	0.4
8.02	Amla–Ginger Chutney	15	0.2	0.1	3.5	0.8	0.3
8.03	Curry-Leaf Chutney (No Garlic)	51	1.1	3.2	4.4	1.4	0.4
8.04	Raw-Mango–Mint Chutney	18	0.3	0.1	4.2	0.6	0.4
8.05	Tomato–Ginger Chutney (Mild)	24	0.5	1.4	2.7	0.6	0.4
8.06	Inji Puli (Kerala Ginger–Tamarind Relish)	44	0.3	1.3	8.2	0.4	0.3
8.07	Beetroot Pachadi (Warm)	70	1.7	4.7	6.0	1.8	0.5
8.08	Cucumber Kichadi	64	1.7	4.8	4.4	1.0	0.5
8.09	Lauki Raita	47	2.5	2.3	4.8	0.5	0.5
8.10	Bathua Raita	51	3.6	2.4	4.2	0.4	0.5
8.11	Pomegranate–Mint Raita	64	2.8	2.7	7.9	0.9	0.4
8.12	Til (Sesame) Chutney Powder	34	1.1	2.5	2.2	0.7	0.3
8.13	Flaxseed (Alsi) Podi	33	1.3	2.2	2.3	1.6	0.3
8.14	Guava Chutney (Winter)	32	0.9	0.3	7.0	1.8	0.3
9.01	Panakam (Jaggery–Ginger–Cardamom Water)	65	0.1	0.0	16.2	0.1	0.1
9.02	Neer Mor (Spiced Thin Buttermilk)	27	1.4	1.4	2.4	0.1	0.5
9.03	Kokum Sharbat	55	0.1	0.1	13.5	0.2	0.2
9.04	Rose–Fennel Cooler	31	0.2	0.2	7.3	0.6	0.0
9.05	Khus Sharbat (Light)	51	0.0	0.0	12.8	0.0	0.1
9.06	Mild Jaljeera	22	0.3	0.2	5.1	0.7	0.5
9.07	Tulsi–Ginger Kadha	18	0.2	0.1	4.3	0.2	0.0
9.08	Sukku Malli (Dry Ginger–Coriander Tea)	41	1.0	1.1	7.0	0.5	0.0
9.09	Date Milk (Kharjura Ksheera)	172	6.7	7.6	20.9	1.0	0.0
9.10	Kesar–Pista Milk	183	7.4	9.9	17.3	0.5	0.0
9.11	Ajwain–Saunf Water	3	0.1	0.1	0.6	0.2	0.0
9.12	Lemongrass–Tulsi Tea	13	0.1	0.0	3.3	0.0	0.0
9.13	Jau Pani (Barley Water with Lemon)	43	0.8	0.1	9.7	1.3	0.1
10.01	Khandvi (Soft Gram-Flour Rolls)	133	5.8	5.9	14.2	2.8	0.6
10.02	Steamed Arbi Patra (Colocasia-Leaf Rolls)	131	5.7	3.7	18.8	3.4	0.7
10.03	Moong Sundal (Soft)	148	7.4	4.9	16.4	5.7	0.6
10.04	Steamed Kosambari (Moong Dal Salad)	134	6.6	4.1	17.8	3.6	0.5
10.05	Baked Vegetable Handvo	160	5.7	4.1	24.5	2.8	0.8
10.06	Tawa Paneer Tikka (No Onion)	217	13.6	16.6	3.4	0.6	0.6
10.07	Steamed Sweet-Corn Chaat	86	2.7	2.5	16.7	2.6	0.5
10.08	Sattvic Murmura Bhel (Soft)	121	2.6	1.5	25.6	1.3	0.5
10.09	Baked Sabudana–Potato Tikki (Vrat)	216	3.4	7.6	34.3	2.4	0.8
10.10	Rava Dhokla (Instant, Steamed)	183	6.0	4.1	29.8	1.7	0.8
10.11	Moong-Dal Appe (Low-Oil Paniyaram)	157	9.2	3.0	22.5	3.8	0.8
10.12	Warm Makhana Chaat	96	2.1	2.2	17.2	1.6	0.4
10.13	Baked Sweet-Potato–Paneer Tikki	174	6.6	8.4	18.2	2.8	0.6
11.01	Moong Dal Halwa (Small Batch)	217	6.1	10.1	25.3	2.0	0.0
11.02	Lauki Kheer	143	4.9	6.8	16.5	0.5	0.0
11.03	Beetroot Halwa	157	3.9	6.8	21.8	2.9	0.0
11.04	Shakarkandi Halwa	147	2.3	6.0	21.3	2.3	0.0
11.05	Date–Walnut Barfi (No Sugar)	85	1.5	4.8	10.7	1.5	0.0
11.06	Coconut–Jaggery Ladoo (Soft)	92	0.6	5.6	10.5	1.3	0.0
11.07	Soft Atta Ladoo	120	1.8	5.8	14.6	1.6	0.0
11.08	Ukadiche Modak (Steamed)	126	1.2	4.7	19.8	1.4	0.0
11.09	Sabudana Kheer	139	3.8	4.5	21.3	0.1	0.0
11.10	Rava Kesari	189	2.5	7.4	28.0	0.7	0.0
11.11	Gur Wale Chawal (Jaggery Rice)	190	2.1	3.5	37.5	0.5	0.0
11.12	Amla Candy (Sun-Dried)	31	0.1	0.1	7.5	0.5	0.0
11.13	Saunf–Dhaniya Mukhwas (After-Meal Digestive)	13	0.3	0.4	2.0	0.6	0.0
12.01	Kuttu–Lauki Soft Cheela	162	4.6	5.1	26.4	3.7	0.8
12.02	Samak Pulao	208	4.1	7.1	29.7	4.7	0.8
12.03	Rajgira Thepla (Soft, Vrat)	206	5.9	6.7	31.2	3.6	0.8
12.04	Vrat Aloo Jeera (Soft)	125	2.4	3.9	20.0	2.7	0.8
12.05	Vrat Aloo–Dahi Curry (Lunch)	130	4.0	5.0	17.7	2.0	0.8
12.06	Vrat Khatta-Meetha Kaddu	77	1.3	3.2	12.4	0.8	0.8
12.07	Makhana Raita (Vrat)	61	2.9	2.5	7.2	0.3	0.5
12.08	Samak Kheer	158	5.2	6.1	20.7	1.1	0.0
12.09	Rajgira Ladoo (Soft)	56	0.9	1.1	10.7	0.5	0.0
12.10	Singhara–Lauki Vrat Kadhi	89	2.7	4.8	9.0	0.6	0.8
13.01	Level 4 Moong–Rice Purée	191	8.1	4.2	29.6	2.2	0.8
13.02	Level 4 Pumpkin–Carrot Purée	91	3.4	5.3	8.7	1.5	0.5
13.03	Level 5 Minced Vegetable Khichdi	188	7.0	4.2	30.2	3.1	0.8
13.04	Level 5 Paneer–Moong Mash	166	9.8	8.5	12.4	1.9	0.6
13.05	Level 4 Ragi–Banana Porridge	86	1.5	0.6	19.1	2.6	0.0
13.06	Level 4 Smooth Stewed Apple	77	0.4	1.5	17.6	3.0	0.0
13.07	Level 6 Soft Bite-Sized Vegetable Stew	158	2.7	11.2	12.9	2.6	0.8
13.08	Protein-Enriched Milk (Fortified)	184	11.7	7.8	17.5	0.0	0.0