Andhra · Main
Beerakaya pesarapappu
Ridge gourd with moong dal
- Energy
- 225 kcal
- Protein
- 12.9 g
- Fibre
- 8.12 g
- Time
- 30 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 31%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
- Energy225 kcal13%
Carbohydrates
- Carbohydrate28.3 g10%
- Fibre8.12 g32%
- Soluble fibre1.84 g
Fats
- Fat5.96 g12%
- Saturated fat limit1.06 g5% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.7 g
- Omega-61.55 g20%
- Omega-30.15 g15%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.9 g26%
- Histidine313 mg52%
- Isoleucine521 mg43%
- Leucine964 mg41%
- Lysine746 mg69%
- Methionine + cystine197 mg33%
- Phenylalanine + tyrosine1,141 mg136%
- Threonine437 mg104%
- Tryptophan151 mg72%
- Valine666 mg85%
Vitamins
- Vitamin A74.4 µg9%
- Vitamin B10.16 mg12%
- Vitamin B20.09 mg5%
- Vitamin B31.19 mg11%
- Vitamin B51.25 mg25%
- Vitamin B60.21 mg11%
- BiotinNot in the source data
- Folate68.2 µg31%
- Vitamin B120 µg0%
- Vitamin C19.3 mg30%
- Vitamin D0 µg0%
- Vitamin E1 mg13%
- Vitamin K30.2 µg55%
Minerals
- Calcium54.9 mg5%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron2.78 mg10%
- Magnesium94.5 mg26%
- Manganese0.73 mg18%
- MolybdenumNot in the source data
- Phosphorus242 mg24%
- Potassium747 mg21%
- Selenium24.2 µg61%
- Sodium limit325 mg16% of limit
- Zinc1.44 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara 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 30 minutes.
- 1
Rinse 45 g moong dal and cook it with 3 parts water until very soft; simmer for 15–20 minutes. 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.