Andhra · Main
Gongura pappu
Gongura with toor dal
- Energy
- 233 kcal
- Protein
- 12 g
- Fibre
- 8.85 g
- Time
- 40 min
Per serving, 137 g.1 Good for lunch or dinner.
One serving gives you
- 40%of the day’s vitamin A
- 37%of the day’s folate
- 28%of the day’s iron
- 16%of the day’s calcium
Nutrition facts
One serving, 137 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy233 kcal13%
Carbohydrates
- Carbohydrate29.7 g11%
- Fibre8.85 g35%
- Soluble fibre2.39 g
Fats
- Fat6.59 g13%
- Saturated fat limit1.17 g6% of limit
- Monounsaturated fat2.61 g
- Polyunsaturated fat2.08 g
- Omega-61.68 g21%
- Omega-30.39 g40%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12 g24%
- Histidine362 mg60%
- Isoleucine413 mg34%
- Leucine811 mg35%
- Lysine716 mg66%
- Methionine + cystine200 mg33%
- Phenylalanine + tyrosine1,261 mg150%
- Threonine414 mg99%
- Tryptophan92.9 mg44%
- Valine527 mg68%
Vitamins
- Vitamin A336 µg40%
- Vitamin B10.26 mg18%
- Vitamin B20.11 mg6%
- Vitamin B31.32 mg12%
- Vitamin B51.18 mg24%
- Vitamin B60.36 mg19%
- BiotinNot in the source data
- Folate80.8 µg37%
- Vitamin B120 µg0%
- Vitamin C19.2 mg30%
- Vitamin D0 µg0%
- Vitamin E1.25 mg17%
- Vitamin K361 µg656%
Minerals
- Calcium158 mg16%
- ChromiumNot in the source data
- Copper0.6 mg35%
- IodineNot in the source data
- Iron8.07 mg28%
- Magnesium121 mg33%
- Manganese2.2 mg55%
- MolybdenumNot in the source data
- Phosphorus191 mg19%
- Potassium785 mg22%
- Selenium9.35 µg23%
- Sodium limit329 mg16% of limit
- Zinc1.7 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Red gram, dal kandi pappu45 g
- Gogu leaves, green gongura77 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 mirapakaya1.4 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 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
Wash gongura leaves in plenty of water, discard tough stems and chop.
- 3
Cook the leaves with the turmeric, slit green chilli and a splash of water until tender, about 5 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.