Pan-Indian · Main
Chaulai dal (masoor dal)
Masoor dal with amaranth leaves
- Energy
- 219 kcal
- Protein
- 14.2 g
- Fibre
- 9.75 g
- Time
- 30 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 85%of the day’s vitamin A
- 36%of the day’s calcium
- 32%of the day’s folate
- 27%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
- Energy219 kcal12%
Carbohydrates
- Carbohydrate26.2 g9%
- Fibre9.75 g39%
- Soluble fibre2.19 g
Fats
- Fat5.7 g12%
- Saturated fat limit3.28 g17% of limit
- Monounsaturated fat1.3 g
- Polyunsaturated fat0.69 g
- Omega-60.39 g5%
- Omega-30.31 g31%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein14.2 g28%
- Histidine280 mg47%
- Isoleucine550 mg46%
- Leucine1,029 mg44%
- Lysine836 mg77%
- Methionine + cystine199 mg33%
- Phenylalanine + tyrosine1,183 mg141%
- Threonine500 mg119%
- Tryptophan122 mg58%
- Valine708 mg91%
Vitamins
- Vitamin A717 µg85%
- Vitamin B10.13 mg9%
- Vitamin B20.25 mg13%
- Vitamin B31.37 mg12%
- Vitamin B51.04 mg21%
- Vitamin B60.29 mg15%
- BiotinNot in the source data
- Folate70.6 µg32%
- Vitamin B120 µg<1%
- Vitamin C61.8 mg95%
- Vitamin D0 µg0%
- Vitamin E0.68 mg9%
- Vitamin K286 µg520%
Minerals
- Calcium357 mg36%
- ChromiumNot in the source data
- Copper0.55 mg32%
- IodineNot in the source data
- Iron7.8 mg27%
- Magnesium230 mg62%
- Manganese1.9 mg48%
- MolybdenumNot in the source data
- Phosphorus210 mg21%
- Potassium907 mg26%
- Selenium42.2 µg106%
- Sodium limit332 mg17% of limit
- Zinc2.34 mg18%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Lentil dal masoor 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 30 minutes.
- 1
Rinse 42 g masoor dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 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.
More from across India
- MainMoong dal tadkaYellow moong dal with tempering212 kcal · 12.2 g protein
- MainChaulai dal (moong dal)Moong dal with amaranth leaves220 kcal · 14 g protein
- MainMethi dal (moong dal)Moong dal with fenugreek leaves208 kcal · 12.6 g protein
- MainDal palak (moong dal)Moong dal with spinach214 kcal · 12.8 g protein