Andhra · Main
Boodida gummadi pappu
Ash gourd with toor dal
- Energy
- 232 kcal
- Protein
- 11.8 g
- Fibre
- 9.88 g
- Time
- 40 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 26%of the day’s folate
- 11%of the day’s zinc
- 40%of the day’s fibre
- 39%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
- Energy232 kcal13%
Carbohydrates
- Carbohydrate30.9 g11%
- Fibre9.88 g40%
- Soluble fibre2.48 g
Fats
- Fat6.06 g12%
- Saturated fat limit1.03 g5% of limit
- Monounsaturated fat2.61 g
- Polyunsaturated fat1.78 g
- Omega-61.7 g22%
- Omega-30.07 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.8 g24%
- Histidine352 mg59%
- Isoleucine408 mg34%
- Leucine767 mg33%
- Lysine672 mg62%
- Methionine + cystine196 mg33%
- Phenylalanine + tyrosine1,215 mg145%
- Threonine389 mg93%
- Tryptophan85.9 mg41%
- Valine517 mg66%
Vitamins
- Vitamin A40.9 µg5%
- Vitamin B10.21 mg15%
- Vitamin B20.08 mg4%
- Vitamin B31.18 mg11%
- Vitamin B51.17 mg23%
- Vitamin B60.35 mg18%
- BiotinNot in the source data
- Folate57.2 µg26%
- Vitamin B120 µg0%
- Vitamin C25.5 mg39%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K64.9 µg118%
Minerals
- Calcium73.4 mg7%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron2.83 mg10%
- Magnesium85.4 mg23%
- Manganese0.77 mg19%
- MolybdenumNot in the source data
- Phosphorus199 mg20%
- Potassium1,102 mg31%
- Selenium8.77 µg22%
- Sodium limit324 mg16% of limit
- Zinc1.39 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Ash gourd boodida gummadikaya122 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 if needed and dice ash gourd.
- 3
Cook the ash 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.