Andhra · Main
Chinta chiguru pesarapappu
Tender tamarind leaf with moong dal
- Energy
- 232 kcal
- Protein
- 13.9 g
- Fibre
- 9.79 g
- Time
- 30 min
Per serving, 101 g.1 Good for lunch or dinner.
One serving gives you
- 28%of the day’s folate
- 12%of the day’s iron
- 12%of the day’s zinc
- 39%of the day’s fibre
Nutrition facts
One serving, 101 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy232 kcal13%
Carbohydrates
- Carbohydrate29.5 g10%
- Fibre9.79 g39%
- Soluble fibre1.55 g
Fats
- Fat5.85 g12%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.7 g
- Omega-61.49 g19%
- Omega-30.2 g20%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein13.9 g28%
- Histidine342 mg57%
- Isoleucine563 mg47%
- Leucine1,100 mg47%
- Lysine799 mg74%
- Methionine + cystine224 mg37%
- Phenylalanine + tyrosine1,249 mg149%
- Threonine500 mg119%
- Tryptophan176 mg84%
- Valine727 mg93%
Vitamins
- Vitamin A19.1 µg2%
- Vitamin B10.18 mg13%
- Vitamin B20.08 mg4%
- Vitamin B31.12 mg10%
- Vitamin B50.95 mg19%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate60.7 µg28%
- Vitamin B120 µg0%
- Vitamin C11.3 mg17%
- Vitamin D0 µg0%
- Vitamin E1.21 mg16%
- Vitamin K113 µg205%
Minerals
- Calcium62 mg6%
- ChromiumNot in the source data
- Copper0.59 mg35%
- IodineNot in the source data
- Iron3.34 mg12%
- Magnesium88.3 mg24%
- Manganese0.83 mg21%
- MolybdenumNot in the source data
- Phosphorus231 mg23%
- Potassium727 mg21%
- Selenium24.6 µg62%
- Sodium limit321 mg16% of limit
- Zinc1.52 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Green gram, dal pesara pappu45 g
- Tamarind leaves, tender chinta chiguru40.5 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 mirapakaya1.4 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 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
Wash tender tamarind leaves in plenty of water, discard tough stems and chop.
- 3
Cook the leaves with the turmeric, slit green chilli and a splash of water until tender, about 5 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.