|
INGREDIENTS |
1 Teaspoon |
1 Tablespoon |
1 Cup |
|
|
grams |
grams |
grams |
|
CEREALS AND GRAINS |
|
|
|
|
RICE |
|
|
|
|
Long grain rice (Basmati), raw |
5 |
12 |
172 |
|
Long grain rice (Basmati), cooked |
NA |
NA |
144 |
|
(1 cup of raw rice = 3 cups of cooked rice) |
|
|
|
|
Short grain rice, raw |
5 |
13 |
160 |
|
Short grain rice, cooked |
NA |
NA |
160 |
|
(1 cup of raw rice = 3 cups of cooked rice) |
|
|
|
|
Beaten rice, raw |
2 |
6 |
60 |
|
Parboiled rice, raw |
5 |
15 |
180 |
|
Rice flour |
3 |
9 |
120 |
|
Puffed rice, raw |
NA |
NA |
14 |
|
WHEAT (GEHUN) |
|
|
|
|
Wheat flour, whole (Gehun Ka Atta) |
3 |
9 |
108 |
|
Plain flour (Maida) |
4 |
9 |
110 |
|
Bulgur wheat (Dalia) |
4 |
12 |
148 |
|
Semolina (Rava) |
4 |
12 |
140 |
|
Sliced bread |
NA |
NA |
2 = 40 |
|
Bread crumbs |
NA |
NA |
126 |
|
JOWAR (MILLET) |
|
|
|
|
Jowar flour |
3 |
7 |
98 |
|
MAIZE (CORN / MAKKAI) |
|
|
|
|
Maize flour (Makkai ka atta) |
2 |
6 |
94 |
|
Corn (dry) |
NA |
NA |
176 |
|
Baby corn |
NA |
NA |
116 |
|
Sweet corn |
NA |
NA |
116 |
|
BAJRA |
|
|
|
|
Bajra flour |
3 |
8 |
96 |
|
SAGO (SABUDANA) |
5 |
14 |
152 |
|
PULSES AND DALS |
|
|
|
|
BENGAL GRAM (CHANA) |
|
|
|
|
Chana, whole |
5 |
15 |
164 |
|
Chana, soaked |
6 |
18 |
160 |
|
(1 cup of whole chana = 2 cups of soaked chana) |
|
|
|
|
Chana, soaked and cooked |
NA |
NA |
164 |
|
(1 cup of whole chana = 2 cups of cooked chana) |
|
|
|
|
Chana dal, split |
6 |
16 |
164 |
|
Gram flour (Besan) |
3 |
8 |
82 |
|
RED CHANA |
|
|
|
|
Red chana, whole |
6 |
13 |
152 |
|
Red chana, soaked |
NA |
NA |
144 |
|
(1 cup of whole red chana = 2 1/2 cups of soaked red chana) |
|
|
|
|
Red chana, soaked and cooked |
NA |
NA |
176 |
|
(1 cup of whole red chana = 2 1/2 cups of cooked red chana) |
|
|
|
|
RED GRAM DAL (TOOVAR / ARHAR DAL) |
|
|
|
|
Toovar dal, split |
5 |
15 |
164 |
|
GREEN GRAM (MOONG) |
|
|
|
|
Moong, whole |
4 |
14 |
162 |
|
Moong, sprouted |
NA |
NA |
127 |
|
(1 cup of whole moong = 3 cups of sprouted moong) |
|
|
|
|
Moong, soaked and cooked |
NA |
NA |
180 |
|
(1 cup of whole moong = 3 1/2 cups of cooked moong) |
|
|
|
|
Moong dal, split (with skin) |
6 |
16 |
174 |
|
Moong dal, split (without skin) |
4 |
14 |
152 |
|
Moong dal flour |
5 |
16 |
150 |
|
RAJMA |
|
|
|
|
Rajma, raw |
5 |
16 |
150 |
|
Rajma, sprouted |
NA |
NA |
154 |
|
(1 cup of raw rajma = 2 1/2 cups of sprouted rajma) |
|
|
|
|
Rajma, soaked and cooked |
NA |
NA |
156 |
|
(1 cup of raw rajma = 2 cups of cooked rajma) |
|
|
|
|
SOYABEAN |
|
|
|
|
Soyabean, whole |
5 |
11 |
142 |
|
Soyabean, soaked |
NA |
NA |
173 |
|
(1 cup of whole soyabean = 2 cups of soaked soyabean) |
|
|
|
|
Soyabean, cooked |
NA |
NA |
175 |
|
(1 cup of whole soyabean = 2 cups of cooked soyabean) |
|
|
|
|
Soyabean flour |
NA |
NA |
68 |
|
Soyabean chunks, raw |
NA |
NA |
73 |
|
BLACK GRAM DAL (URAD DAL) |
|
|
|
|
Urad dal, split (with skin) |
3 |
11 |
172 |
|
Urad dal, split (without skin) |
4 |
12 |
151 |
|
MOTH BEANS (MATKI) |
|
|
|
|
Matki, whole |
6 |
16 |
166 |
|
Matki, soaked |
NA |
NA |
144 |
|
(1 cup of whole matki = 3 cups of soaked matki) |
|
|
|
|
Matki, soaked and cooked |
NA |
NA |
164 |
|
(1 cup of whole matki = 3 cups of cooked matki) |
|
|
|
|
LENTIL (MASOOR) |
|
|
|
|
Masoor, whole |
4 |
10 |
162 |
|
Masoor, soaked |
NA |
NA |
133 |
|
(1 cup of whole masoor = 2 1/2 cups of soaked masoor) |
|
|
|
|
Masoor dal, split |
4 |
13 |
152 |
|
COW PEAS (CHAWLI) |
|
|
|
|
Chawli, whole |
6 |
18 |
160 |
|
Chawli, soaked |
NA |
NA |
180 |
|
(1 cup of whole chawli = 2 cups of soaked chawli) |
|
|
|
|
Chawli, soaked and cooked |
NA |
NA |
175 |
|
(1 cup of whole chawli = 2 cups of cooked chawli) |
|
|
|
|
LEAFY VEGETABLES |
|
|
|
|
SPINACH (PALAK) |
|
|
|
|
Chopped |
NA |
NA |
68 |
|
CELERY STALK (AJWAIN KA PATTA) |
|
|
|
|
Chopped |
4 |
12 |
NA |
|
CORIANDER (DHANIA) |
|
|
|
|
Leaves |
NA |
NA |
18 |
|
Chopped |
1 |
3 |
NA |
|
FENUGREEK (METHI) |
|
|
|
|
Leaves |
NA |
NA |
28 |
|
Chopped |
NA |
NA |
28 |
|
MINT (PHUDINA) |
|
|
|
|
Leaves |
NA |
NA |
10 |
|
Chopped |
2 |
4 |
NA |
|
LETTUCE LEAVES |
|
|
|
|
Chopped |
NA |
NA |
160 |
|
BASIL |
|
|
|
|
Leaves |
NA |
NA |
20 |
|
Chopped |
NA |
2 |
24 |
|
CABBAGE (PATTA GOBI) |
|
|
|
|
Shredded |
NA |
NA |
82 |
|
BROCCOLI |
|
|
|
|
Florets |
NA |
NA |
52 |
|
CAULIFLOWER (PHOOL GOBI) |
|
|
|
|
Leaves |
NA |
NA |
26 |
|
RADISH (MOOLI) |
|
|
|
|
Leaves |
NA |
NA |
48 |
|
DILL (SHEPU) |
|
|
|
|
Chopped |
NA |
NA |
20 |
|
ASPARAGUS |
|
|
|
|
Chopped |
NA |
NA |
80 |
|
OTHER VEGETABLES |
|
|
|
|
ONIONS |
|
|
|
|
Whole |
NA |
NA |
79 |
|
Chopped |
NA |
NA |
132 |
|
Grated |
NA |
NA |
180 |
|
Paste |
NA |
NA |
234 |
|
WHOLE SPRING ONIONS |
|
|
|
|
Whole |
NA |
NA |
38 |
|
Chopped |
NA |
NA |
54 |
|
POTATO |
|
|
|
|
Whole |
NA |
NA |
69 |
|
Cubes |
NA |
NA |
123 |
|
BEET ROOT |
|
|
|
|
Whole |
NA |
NA |
12 |
|
Grated |
NA |
NA |
64 |
|
CUCUMBER (KAKDI) |
|
|
|
|
Whole |
NA |
NA |
104 |
|
Grated |
NA |
NA |
148 |
|
Diced |
NA |
NA |
124 |
|
Sliced |
NA |
NA |
116 |
|
GREEN PEAS (MUTTER) |
NA |
NA |
52 |
|
CARROT (GAJAR) |
|
|
|
|
Whole |
NA |
NA |
100 |
|
Sliced |
NA |
NA |
120 |
|
Grated |
4 |
11 |
88 |
|
CAPSICUM (SIMLA MIRCH) |
|
|
|
|
Whole |
NA |
NA |
136 |
|
Chopped |
NA |
NA |
122 |
|
BROAD BEANS (PAPDI) |
NA |
NA |
80 |
|
FRENCH BEANS (PHANSI) |
|
|
|
|
Chopped |
NA |
NA |
100 |
|
CAULIFLOWER (PHOOL GOBI) |
|
|
|
|
Florets |
NA |
NA |
74 |
|
Leaves |
NA |
NA |
26 |
|
BRINJALS (BAINGAN) |
|
|
|
|
Whole |
NA |
NA |
50 |
|
Cubes |
NA |
NA |
126 |
|
BITTER GOURD (KARELA) |
|
|
|
|
Whole |
NA |
NA |
58 |
|
Sliced |
NA |
NA |
112 |
|
LADIES FINGER (BHINDI) |
|
|
|
|
Chopped |
NA |
NA |
70 |
|
Slit |
NA |
NA |
66 |
|
WHITE PUMPKIN (DUDHI) |
|
|
|
|
Whole |
NA |
NA |
375 |
|
Chopped |
NA |
NA |
106 |
|
Grated |
NA |
NA |
98 |
|
TOMATO |
|
|
|
|
Whole |
NA |
NA |
78 |
|
Chopped |
NA |
NA |
156 |
|
RADISH (MOOLI) |
|
|
|
|
Whole |
NA |
NA |
235 |
|
Grated |
NA |
NA |
108 |
|
Sliced |
NA |
NA |
150 |
|
Chopped |
NA |
NA |
117 |
|
Leaves |
NA |
NA |
45 |
|
RIDGE GOURD (TURIYA) |
|
|
|
|
Chopped |
NA |
NA |
86 |
|
Sliced |
NA |
NA |
96 |
|
RED PUMPKIN (KADDU), Chopped |
NA |
NA |
126 |
|
FRUITS |
|
|
|
|
APPLE (SEB) |
|
|
|
|
Whole |
NA |
NA |
210 |
|
Sliced |
NA |
NA |
114 |
|
Diced |
NA |
NA |
116 |
|
BANANA (KELA) |
|
|
|
|
Whole |
NA |
NA |
57 |
|
Sliced |
NA |
NA |
300 |
|
SAPOTA (CHICKOO) |
|
|
|
|
Whole |
NA |
NA |
70 |
|
Cubes |
NA |
NA |
132 |
|
ORANGE (SANTRA) |
|
|
|
|
Whole |
NA |
NA |
106 |
|
Segmented |
NA |
NA |
176 |
|
SWEET LIME (MOSAMBI) |
|
|
|
|
Whole |
NA |
NA |
106 |
|
Segmented |
NA |
NA |
176 |
|
PEACHES |
|
|
|
|
Whole |
NA |
NA |
150 |
|
Chopped |
NA |
NA |
140 |
|
Sliced |
NA |
NA |
164 |
|
PLUMS |
|
|
|
|
Whole |
NA |
NA |
36 |
|
Peeled and Sliced |
NA |
NA |
140 |
|
PINEAPPLE (ANANAS) |
|
|
|
|
Whole |
NA |
NA |
615 |
|
Cubed |
NA |
NA |
130 |
|
DATES |
|
|
|
|
Fresh, Whole |
NA |
NA |
180 |
|
Fresh, Seedless |
NA |
NA |
149 |
|
Fresh, Chopped |
NA |
NA |
147 |
|
Dry, Whole (Kharek) |
NA |
NA |
150 |
|
Dry, Chopped (Kharek) |
NA |
NA |
104 |
|
MILK AND MILK PRODUCTS |
|
|
|
|
MILK |
NA |
NA |
200 |
|
MILK POWDER |
2 |
7 |
94 |
|
CURDS (DAHI) |
NA |
NA |
190 |
|
PANEER (COTTAGE CHEESE) |
|
|
|
|
Cubes |
NA |
NA |
144 |
|
Shredded |
4 |
10 |
152 |
|
PROCESSED CHEESE |
|
|
|
|
Shredded |
3 |
9 |
80 |
|
FRESH CREAM |
5 |
15 |
200 |
|
FATS, OILS & SUGARS |
|
|
|
|
GHEE / OIL |
5 |
13 |
186 |
|
BUTTER |
|
|
|
|
Melted |
3 |
11 |
168 |
|
SUGAR |
|
|
|
|
Whole |
5 |
16 |
186 |
|
Powdered |
3 |
12 |
146 |
|
Castor |
3 |
12 |
172 |
|
Brown |
3 |
11 |
138 |
|
JAGGERY |
|
|
|
|
Chopped & Grated |
6 |
18 |
150 |
|
NUTS AND OILSEEDS |
|
|
|
|
GARDEN CRESS SEEDS (SABJA) |
4 |
11 |
NA |
|
NIGELLA SEEDS (KALONJI) |
2 |
7 |
NA |
|
RAISINS (KISMIS) |
4 |
11 |
148 |
|
GINGELLY SEEDS (TIL) |
2 |
10 |
120 |
|
POPPY SEEDS (KHUSKHUS) |
3 |
12 |
NA |
|
PEPPERCORN |
3 |
10 |
NA |
|
GROUNDNUTS / PEANUTS |
5 |
12 |
136 |
|
NA = Not Applicable |
|
|
|
|
PLEASE NOTE |
|
|
|
|
1. Cups range in size from 1/4 cup to 1 cup. |
|
- For weighing flour, grains and sugar, spoon ingredients are
poured lightly into the cup and leveled with a
|
|
straight edged spatula or knife. |
|
- For shredded cheese, chopped nuts and bread crumbs spoon into
cup and pack it down lightly. |
|
- For solid fats, spoon into cup and pack it down firmly.
|
|
- For melted fats pour into cup until full. |
|
2. Spoons range in size from 1/4 teaspoon to 1 tablespoon in
size. These are used to measure liquid and dry
|
|
ingredients. |
|
- For thin liquids, pour into spoon until full.
|
|
- For thick liquids and dry ingredients, scoop into the spoon
until full and then level it with a straight edged
|
|
spatula or knife. |
|
3. For weighing the whole ingredients such as fruits and vegetables,
discard the inedible portion and weigh |
|
only the edible part. |
