Andhra · Main
Beerakaya pappu
Ridge gourd with toor dal
- Energy
- 227 kcal
- Protein
- 11.9 g
- Fibre
- 7.98 g
- Time
- 40 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 33%of the day’s folate
- 11%of the day’s zinc
- 32%of the day’s fibre
- 30%of the day’s vitamin C
Nutrition facts
One serving, 222 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy227 kcal13%
Carbohydrates
- Carbohydrate29.5 g10%
- Fibre7.98 g32%
- Soluble fibre2.19 g
Fats
- Fat6.06 g12%
- Saturated fat limit1.07 g5% of limit
- Monounsaturated fat2.6 g
- Polyunsaturated fat1.75 g
- Omega-61.65 g21%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.9 g24%
- Histidine348 mg58%
- Isoleucine417 mg35%
- Leucine772 mg33%
- Lysine693 mg64%
- Methionine + cystine189 mg32%
- Phenylalanine + tyrosine1,240 mg148%
- Threonine394 mg94%
- Tryptophan86.9 mg41%
- Valine534 mg68%
Vitamins
- Vitamin A74.6 µg9%
- Vitamin B10.19 mg14%
- Vitamin B20.08 mg4%
- Vitamin B31.27 mg12%
- Vitamin B51.06 mg21%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate72.9 µg33%
- Vitamin B120 µg0%
- Vitamin C19.3 mg30%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K45.5 µg83%
Minerals
- Calcium66.5 mg7%
- ChromiumNot in the source data
- Copper0.56 mg33%
- IodineNot in the source data
- Iron2.76 mg10%
- Magnesium80.8 mg22%
- Manganese0.8 mg20%
- MolybdenumNot in the source data
- Phosphorus204 mg20%
- Potassium792 mg23%
- Selenium8.09 µg20%
- Sodium limit329 mg16% of limit
- Zinc1.5 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Ridge gourd beerakaya122 g
- Groundnut oil palli nune4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Tomato, ripe, local40 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Peel the ridges of ridge gourd and dice.
- 3
Cook the ridge gourd with the turmeric, slit green chilli, 40 g chopped tomato and a splash of water until tender, about 10 minutes. Stir in the mashed dal and simmer for 5 minutes, adding hot water for a pourable pappu.
- 4
Heat 4.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida with the crushed garlic; stir until fragrant. Pour this taalimpu over the pappu and add salt to taste.