Andhra · Main
Dondakaya pappu
Ivy gourd with toor dal
- Energy
- 230 kcal
- Protein
- 12 g
- Fibre
- 9 g
- Time
- 40 min
Per serving, 199 g.1 Good for lunch or dinner.
One serving gives you
- 39%of the day’s folate
- 10%of the day’s zinc
- 48%of the day’s vitamin C
- 36%of the day’s fibre
Nutrition facts
One serving, 199 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy230 kcal13%
Carbohydrates
- Carbohydrate29.8 g11%
- Fibre9 g36%
- Soluble fibre2.56 g
Fats
- Fat6.12 g12%
- Saturated fat limit1.08 g5% of limit
- Monounsaturated fat2.6 g
- Polyunsaturated fat1.79 g
- Omega-61.69 g21%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12 g24%
- Histidine349 mg58%
- Isoleucine413 mg34%
- Leucine799 mg34%
- Lysine717 mg66%
- Methionine + cystine193 mg32%
- Phenylalanine + tyrosine1,247 mg148%
- Threonine404 mg96%
- Tryptophan89.2 mg42%
- Valine530 mg68%
Vitamins
- Vitamin A52.5 µg6%
- Vitamin B10.21 mg15%
- Vitamin B20.09 mg5%
- Vitamin B31.52 mg14%
- Vitamin B51 mg20%
- Vitamin B60.2 mg10%
- BiotinNot in the source data
- Folate84.9 µg39%
- Vitamin B120 µg0%
- Vitamin C31.5 mg48%
- Vitamin D0 µg0%
- Vitamin E1.66 mg22%
- Vitamin K50.8 µg92%
Minerals
- Calcium86.7 mg9%
- ChromiumNot in the source data
- Copper0.5 mg29%
- IodineNot in the source data
- Iron2.54 mg9%
- Magnesium79.8 mg22%
- Manganese0.78 mg20%
- MolybdenumNot in the source data
- Phosphorus190 mg19%
- Potassium815 mg23%
- Selenium7.37 µg18%
- Sodium limit325 mg16% of limit
- Zinc1.36 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Kovai, small dondakaya99.5 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 mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Tomato, ripe, local40 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Slice ivy gourd lengthwise into thin strips.
- 3
Cook the ivy 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.