Andhra · Snack
Erra alasanda guggillu
Tempered brown cowpea
- Energy
- 164 kcal
- Protein
- 8.32 g
- Fibre
- 5.47 g
- Time
- 25 min
Per serving, 64.8 g.1 Good for snack.
One serving gives you
- 21%of the day’s folate
- 22%of the day’s fibre
- 19%of the day’s magnesium
- 17%of the day’s protein
Nutrition facts
One serving, 64.8 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy164 kcal9%
Carbohydrates
- Carbohydrate22.8 g8%
- Fibre5.47 g22%
- Soluble fibreNot in the source data
Fats
- Fat3.97 g8%
- Saturated fat limit0.7 g4% of limit
- Monounsaturated fat1.79 g
- Polyunsaturated fat1.14 g10%
- Omega-61.02 g13%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.32 g17%
- Histidine238 mg40%
- Isoleucine335 mg28%
- Leucine608 mg26%
- Lysine538 mg30%
- Methionine + cystine165 mg18%
- Phenylalanine + tyrosine678 mg45%
- Threonine313 mg35%
- Tryptophan88.1 mg37%
- Valine399 mg26%
Vitamins
- Vitamin A8.2 µg<1%
- Vitamin B10.09 mg7%
- Vitamin B20.04 mg2%
- Vitamin B30.57 mg5%
- Vitamin B50.62 mg12%
- Vitamin B60.11 mg6%
- BiotinNot in the source data
- Folate46.5 µg21%
- Vitamin B120 µg0%
- Vitamin C5.26 mg8%
- Vitamin D0 µg0%
- Vitamin E0.79 mg11%
- Vitamin K7.19 µg13%
Minerals
- Calcium45.4 mg5%
- ChromiumNot in the source data
- Copper0.24 mg14%
- IodineNot in the source data
- Iron2.22 mg8%
- Magnesium71.3 mg19%
- Manganese0.69 mg17%
- MolybdenumNot in the source data
- Phosphorus135 mg14%
- Potassium399 mg11%
- Selenium9.92 µg25%
- Sodium limit123 mg6% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Cowpea, brown erra alasandalu37.5 g
- Groundnut oil palli nune3 g
- Onion, big ullipaya15 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Lemon, juice nimmarasam3 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
- Iodized salt (table salt) uppu0.3 g
Method
About 25 minutes.
- 1
Soak 38 g brown cowpea overnight; pressure-cook with salt until tender but whole and drain.
- 2
Heat 3 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the green chilli and onion; toss in the cooked brown cowpea.
- 3
Finish with lemon juice.
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