Andhra · Snack
Erra alasanda guggillu with raw mango
Tempered brown cowpea with raw mango
- Energy
- 174 kcal
- Protein
- 8.46 g
- Fibre
- 6.07 g
- Time
- 25 min
Per serving, 84.7 g.1 Good for snack.
One serving gives you
- 23%of the day’s folate
- 30%of the day’s vitamin C
- 24%of the day’s fibre
- 20%of the day’s magnesium
Nutrition facts
One serving, 84.7 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy174 kcal10%
Carbohydrates
- Carbohydrate24.9 g9%
- Fibre6.07 g24%
- Soluble fibreNot in the source data
Fats
- Fat3.98 g8%
- Saturated fat limit0.7 g4% of limit
- Monounsaturated fat1.79 g
- Polyunsaturated fat1.15 g10%
- Omega-61.03 g13%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.46 g17%
- Histidine242 mg40%
- Isoleucine341 mg28%
- Leucine619 mg26%
- Lysine545 mg30%
- Methionine + cystine168 mg19%
- Phenylalanine + tyrosine688 mg46%
- Threonine318 mg35%
- Tryptophan89.5 mg37%
- Valine407 mg26%
Vitamins
- Vitamin A9.37 µg1%
- Vitamin B10.1 mg7%
- Vitamin B20.04 mg2%
- Vitamin B30.62 mg6%
- Vitamin B50.65 mg13%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate50.1 µg23%
- Vitamin B120 µg0%
- Vitamin C19.7 mg30%
- Vitamin D0 µg0%
- Vitamin E0.98 mg13%
- Vitamin K10.1 µg18%
Minerals
- Calcium50.6 mg5%
- ChromiumNot in the source data
- Copper0.26 mg15%
- IodineNot in the source data
- Iron2.29 mg8%
- Magnesium74.7 mg20%
- Manganese0.74 mg18%
- MolybdenumNot in the source data
- Phosphorus138 mg14%
- Potassium426 mg12%
- Selenium9.92 µg25%
- Sodium limit129 mg6% of limit
- Zinc1.24 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, brown erra alasandalu37.5 g
- Mango, green, raw mamidikaya20 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 20 g raw mango.
- 3
Finish with lemon juice.
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