Andhra · Main · Contains fish
Gongura prawns
Prawns with gongura leaves
- Energy
- 199 kcal
- Protein
- 18.8 g
- Fibre
- 6.78 g
- Time
- 35 min
Per serving, 282 g.1 Good for lunch or dinner.
One serving gives you
- 50%of the day’s vitamin B12
- 47%of the day’s vitamin A
- 35%of the day’s vitamin D
- 32%of the day’s folate
Nutrition facts
One serving, 282 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy199 kcal11%
Carbohydrates
- CarbohydrateNot in the source data
- Fibre6.78 g27%
- Soluble fibre1.72 g
Fats
- Fat8.8 g18%
- Saturated fat limit1.65 g8% of limit
- Monounsaturated fat3.69 g
- Polyunsaturated fat2.57 g22%
- Omega-62.03 g26%
- Omega-3Not in the source data
- EPA + DHA132 mg
- Cholesterol limit21.4 mg
Protein and amino acids
- Protein18.8 g37%
- Histidine398 mg66%
- Isoleucine833 mg69%
- Leucine1,345 mg57%
- Lysine1,385 mg77%
- Methionine + cystine982 mg109%
- Phenylalanine + tyrosine1,340 mg89%
- Threonine885 mg98%
- Tryptophan144 mg60%
- Valine933 mg60%
Vitamins
- Vitamin A394 µg47%
- Vitamin B10.16 mg12%
- Vitamin B20.12 mg6%
- Vitamin B32.14 mg19%
- Vitamin B52.41 mg48%
- Vitamin B60.45 mg24%
- BiotinNot in the source data
- Folate70.6 µg32%
- Vitamin B121.1 µg50%
- Vitamin CNot in the source data
- Vitamin D5.25 µg35%
- Vitamin E4.74 mg63%
- Vitamin K331 µg602%
Minerals
- Calcium218 mg22%
- ChromiumNot in the source data
- Copper0.72 mg42%
- IodineNot in the source data
- Iron6.92 mg24%
- Magnesium120 mg32%
- Manganese1.83 mg46%
- MolybdenumNot in the source data
- Phosphorus257 mg26%
- Potassium601 mg17%
- Selenium62 µg155%
- Sodium limit395 mg20% of limit
- Zinc2.09 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Tiger Prawns, orange royyalu110 g
- Gogu leaves, green gongura70 g
- Groundnut oil palli nune6.5 g
- Onion, big ullipaya40 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli4 g
- Chillies, red endu mirapakaya1.5 g
- Coriander seeds dhaniyalu1.5 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Curry leaves karivepaku1 g
- Iodized salt (table salt) uppu0.8 g
Method
About 35 minutes.
- 1
Devein 110 g shelled tiger prawns. Cook 70 g washed gongura leaves with a splash of water until it collapses; mash.
- 2
Heat 6.5 g groundnut oil; add the curry leaves and onion and cook until golden. Add crushed ginger and garlic, then the tomato, turmeric, chilli powder, ground coriander and salt; cook to a thick masala.
- 3
Add the prawns and the gongura; cook 6–8 minutes until the prawns are opaque and cooked to 63 °C.