Andhra · Snack
Erra alasanda guggillu with carrot
Tempered brown cowpea with carrot
- Energy
- 175 kcal
- Protein
- 8.63 g
- Fibre
- 6.83 g
- Time
- 25 min
Per serving, 97.2 g.1 Good for snack.
One serving gives you
- 23%of the day’s folate
- 21%of the day’s vitamin A
- 27%of the day’s fibre
- 21%of the day’s magnesium
Nutrition facts
One serving, 97.2 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy175 kcal10%
Carbohydrates
- Carbohydrate24.6 g9%
- Fibre6.83 g27%
- Soluble fibreNot in the source data
Fats
- Fat4.12 g8%
- Saturated fat limit0.73 g4% of limit
- Monounsaturated fat1.8 g
- Polyunsaturated fat1.23 g10%
- Omega-61.1 g14%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.63 g17%
- Histidine243 mg41%
- Isoleucine346 mg29%
- Leucine623 mg27%
- Lysine548 mg30%
- Methionine + cystine170 mg19%
- Phenylalanine + tyrosine692 mg46%
- Threonine325 mg36%
- Tryptophan91.2 mg38%
- Valine413 mg26%
Vitamins
- Vitamin A173 µg21%
- Vitamin B10.11 mg8%
- Vitamin B20.05 mg2%
- Vitamin B30.64 mg6%
- Vitamin B50.72 mg14%
- Vitamin B60.14 mg7%
- BiotinNot in the source data
- Folate51.5 µg23%
- Vitamin B120 µg0%
- Vitamin C6.57 mg10%
- Vitamin D0 µg0%
- Vitamin E0.86 mg11%
- Vitamin K13.2 µg24%
Minerals
- Calcium56.3 mg6%
- ChromiumNot in the source data
- Copper0.27 mg16%
- IodineNot in the source data
- Iron2.4 mg8%
- Magnesium76.5 mg21%
- Manganese0.76 mg19%
- MolybdenumNot in the source data
- Phosphorus148 mg15%
- Potassium479 mg14%
- Selenium9.99 µg25%
- Sodium limit139 mg7% of limit
- Zinc1.3 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, brown erra alasandalu37.5 g
- Carrot, orange32.5 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 and 32 g carrot.
- 3
Finish with lemon juice.
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