Andhra · Main
Boodida gummadi pesarapappu
Ash gourd with moong dal
- Energy
- 230 kcal
- Protein
- 12.8 g
- Fibre
- 10 g
- Time
- 30 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 24%of the day’s folate
- 10%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
- Energy230 kcal13%
Carbohydrates
- Carbohydrate29.7 g11%
- Fibre10 g40%
- Soluble fibre2.14 g
Fats
- Fat5.96 g12%
- Saturated fat limit1.03 g5% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.72 g
- Omega-61.6 g20%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.8 g25%
- Histidine317 mg53%
- Isoleucine511 mg43%
- Leucine959 mg41%
- Lysine725 mg67%
- Methionine + cystine205 mg34%
- Phenylalanine + tyrosine1,117 mg133%
- Threonine431 mg103%
- Tryptophan150 mg71%
- Valine650 mg83%
Vitamins
- Vitamin A40.8 µg5%
- Vitamin B10.17 mg12%
- Vitamin B20.09 mg5%
- Vitamin B31.09 mg10%
- Vitamin B51.35 mg27%
- Vitamin B60.33 mg18%
- BiotinNot in the source data
- Folate52.5 µg24%
- Vitamin B120 µg0%
- Vitamin C25.5 mg39%
- Vitamin D0 µg0%
- Vitamin E1 mg13%
- Vitamin K49.7 µg90%
Minerals
- Calcium61.8 mg6%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron2.84 mg10%
- Magnesium99.2 mg27%
- Manganese0.71 mg18%
- MolybdenumNot in the source data
- Phosphorus237 mg24%
- Potassium1,057 mg30%
- Selenium24.9 µg62%
- Sodium limit321 mg16% of limit
- Zinc1.33 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara 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 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 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.