Andhra · Snack
Erra alasanda guggillu with coconut
Tempered brown cowpea with coconut
- Energy
- 197 kcal
- Protein
- 8.63 g
- Fibre
- 6.3 g
- Time
- 25 min
Per serving, 72.7 g.1 Good for snack.
One serving gives you
- 22%of the day’s folate
- 25%of the day’s fibre
- 20%of the day’s magnesium
- 17%of the day’s protein
Nutrition facts
One serving, 72.7 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy197 kcal11%
Carbohydrates
- Carbohydrate23.3 g8%
- Fibre6.3 g25%
- Soluble fibreNot in the source data
Fats
- Fat7.28 g15%
- Saturated fat limit2.94 g15% of limit
- Monounsaturated fat1.99 g
- Polyunsaturated fat1.19 g10%
- Omega-61.07 g14%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.63 g17%
- Histidine246 mg41%
- Isoleucine348 mg29%
- Leucine629 mg27%
- Lysine551 mg31%
- Methionine + cystine176 mg20%
- Phenylalanine + tyrosine702 mg47%
- Threonine323 mg36%
- Tryptophan91.8 mg38%
- Valine417 mg27%
Vitamins
- Vitamin A8.21 µg<1%
- Vitamin B10.1 mg7%
- Vitamin B20.04 mg2%
- Vitamin B30.6 mg5%
- Vitamin B50.64 mg13%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate48.1 µg22%
- Vitamin B120 µg0%
- Vitamin C5.31 mg8%
- Vitamin D0 µg0%
- Vitamin E1.01 mg13%
- Vitamin K9.05 µg16%
Minerals
- Calcium46.1 mg5%
- ChromiumNot in the source data
- Copper0.27 mg16%
- IodineNot in the source data
- Iron2.32 mg8%
- Magnesium74.1 mg20%
- Manganese0.75 mg19%
- MolybdenumNot in the source data
- Phosphorus141 mg14%
- Potassium419 mg12%
- Selenium9.92 µg25%
- Sodium limit123 mg6% of limit
- Zinc1.27 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, brown erra alasandalu37.5 g
- Coconut, kernel, fresh pachi kobbari8 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 8 g fresh coconut.
- 3
Finish with lemon juice.
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