Pan-Indian · Main
Chaulai dal (arhar dal)
Toor dal with amaranth leaves
- Energy
- 223 kcal
- Protein
- 13 g
- Fibre
- 9.16 g
- Time
- 40 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 86%of the day’s vitamin A
- 39%of the day’s folate
- 37%of the day’s calcium
- 23%of the day’s iron
Nutrition facts
One serving, 158 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy223 kcal13%
Carbohydrates
- Carbohydrate27.3 g10%
- Fibre9.16 g37%
- Soluble fibre2.43 g
Fats
- Fat6.04 g12%
- Saturated fat limit3.35 g17% of limit
- Monounsaturated fat1.29 g
- Polyunsaturated fat0.83 g
- Omega-60.53 g7%
- Omega-30.3 g30%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein13 g26%
- Histidine372 mg62%
- Isoleucine478 mg40%
- Leucine915 mg39%
- Lysine771 mg71%
- Methionine + cystine228 mg38%
- Phenylalanine + tyrosine1,371 mg163%
- Threonine458 mg109%
- Tryptophan104 mg50%
- Valine592 mg76%
Vitamins
- Vitamin A721 µg86%
- Vitamin B10.16 mg11%
- Vitamin B20.24 mg12%
- Vitamin B31.46 mg13%
- Vitamin B51.01 mg20%
- Vitamin B60.31 mg16%
- BiotinNot in the source data
- Folate86.6 µg39%
- Vitamin B120 µg<1%
- Vitamin C61.8 mg95%
- Vitamin D0 µg0%
- Vitamin E0.69 mg9%
- Vitamin K302 µg549%
Minerals
- Calcium367 mg37%
- ChromiumNot in the source data
- Copper0.6 mg35%
- IodineNot in the source data
- Iron6.59 mg23%
- Magnesium246 mg66%
- Manganese1.88 mg47%
- MolybdenumNot in the source data
- Phosphorus217 mg22%
- Potassium1,114 mg32%
- Selenium27.2 µg68%
- Sodium limit335 mg17% of limit
- Zinc1.96 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Amaranth leaves, green thotakura100 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 42 g toor dal and cook it with turmeric and 3 parts water until soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan).
- 2
Wash and chop amaranth leaves.
- 3
Add the amaranth leaves, ginger, green chilli and salt to the dal and simmer until tender, about 5 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.
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