Pan-Indian · Main
Kaddu arhar dal
Toor dal with pumpkin
- Energy
- 218 kcal
- Protein
- 10.7 g
- Fibre
- 7.57 g
- Time
- 40 min
Per serving, 168 g.1 Good for lunch or dinner.
One serving gives you
- 26%of the day’s folate
- 30%of the day’s fibre
- 23%of the day’s potassium
- 21%of the day’s protein
Nutrition facts
One serving, 168 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy218 kcal12%
Carbohydrates
- Carbohydrate29.4 g10%
- Fibre7.57 g30%
- Soluble fibre2.46 g
Fats
- Fat5.57 g11%
- Saturated fat limit3.2 g16% of limit
- Monounsaturated fat1.26 g
- Polyunsaturated fat0.54 g5%
- Omega-60.46 g6%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein10.7 g21%
- Histidine317 mg53%
- Isoleucine380 mg32%
- Leucine699 mg30%
- Lysine620 mg34%
- Methionine + cystine171 mg19%
- Phenylalanine + tyrosine1,135 mg76%
- Threonine357 mg40%
- Tryptophan77.8 mg32%
- Valine483 mg31%
Vitamins
- Vitamin A60.5 µg7%
- Vitamin B10.18 mg13%
- Vitamin B20.09 mg5%
- Vitamin B31.21 mg11%
- Vitamin B50.8 mg16%
- Vitamin B60.19 mg10%
- BiotinNot in the source data
- Folate56.4 µg26%
- Vitamin B120 µg<1%
- Vitamin C10.8 mg17%
- Vitamin D0 µg0%
- Vitamin E0.91 mg12%
- Vitamin K114 µg207%
Minerals
- Calcium62.8 mg6%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron2.34 mg8%
- Magnesium63 mg17%
- Manganese0.72 mg18%
- MolybdenumNot in the source data
- Phosphorus169 mg17%
- Potassium820 mg23%
- Selenium6.68 µg17%
- Sodium limit329 mg16% of limit
- Zinc1.22 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Pumpkin, orange, round gummadikaya110 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 42 g toor dal and cook it with turmeric and 3 parts water until soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan).
- 2
Peel if needed and dice pumpkin.
- 3
Add the pumpkin, ginger, green chilli and salt to the dal and simmer until tender, about 10 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.