Pan-Indian · Main
Chaulai moong dal
Moong dal with amaranth leaves
- Energy
- 220 kcal
- Protein
- 14 g
- Fibre
- 9.3 g
- Time
- 30 min
Per serving, 158 g.1 Good for lunch or dinner.
One serving gives you
- 86%of the day’s vitamin A
- 37%of the day’s folate
- 36%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
- Energy220 kcal12%
Carbohydrates
- Carbohydrate26.2 g9%
- Fibre9.3 g37%
- Soluble fibre2.1 g
Fats
- Fat5.95 g12%
- Saturated fat limit3.35 g17% of limit
- Monounsaturated fat1.26 g
- Polyunsaturated fat0.78 g7%
- Omega-60.43 g5%
- Omega-30.34 g35%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein14 g28%
- Histidine339 mg56%
- Isoleucine576 mg48%
- Leucine1,096 mg47%
- Lysine821 mg46%
- Methionine + cystine236 mg26%
- Phenylalanine + tyrosine1,278 mg85%
- Threonine498 mg55%
- Tryptophan164 mg68%
- Valine717 mg46%
Vitamins
- Vitamin A721 µg86%
- Vitamin B10.13 mg9%
- Vitamin B20.24 mg13%
- Vitamin B31.38 mg13%
- Vitamin B51.19 mg24%
- Vitamin B60.3 mg16%
- BiotinNot in the source data
- Folate82.2 µg37%
- Vitamin B120 µg<1%
- Vitamin C61.8 mg95%
- Vitamin D0 µg0%
- Vitamin E0.71 mg9%
- Vitamin K288 µg524%
Minerals
- Calcium357 mg36%
- ChromiumNot in the source data
- Copper0.55 mg32%
- IodineNot in the source data
- Iron6.6 mg23%
- Magnesium259 mg70%
- Manganese1.82 mg46%
- MolybdenumNot in the source data
- Phosphorus253 mg25%
- Potassium1,070 mg31%
- Selenium42.5 µg106%
- Sodium limit332 mg17% of limit
- Zinc1.91 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara 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 moong 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.