Pan-Indian · Main
Kaddu moong dal
Moong dal with pumpkin
- Energy
- 215 kcal
- Protein
- 11.6 g
- Fibre
- 7.7 g
- Time
- 30 min
Per serving, 168 g.1 Good for lunch or dinner.
One serving gives you
- 24%of the day’s folate
- 31%of the day’s fibre
- 23%of the day’s protein
- 22%of the day’s potassium
Nutrition facts
One serving, 168 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy215 kcal12%
Carbohydrates
- Carbohydrate28.3 g10%
- Fibre7.7 g31%
- Soluble fibre2.14 g
Fats
- Fat5.48 g11%
- Saturated fat limit3.2 g16% of limit
- Monounsaturated fat1.24 g
- Polyunsaturated fat0.49 g4%
- Omega-60.36 g5%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.6 g23%
- Histidine285 mg48%
- Isoleucine478 mg40%
- Leucine880 mg38%
- Lysine670 mg37%
- Methionine + cystine179 mg20%
- Phenylalanine + tyrosine1,042 mg69%
- Threonine397 mg44%
- Tryptophan138 mg57%
- Valine608 mg39%
Vitamins
- Vitamin A60.3 µg7%
- Vitamin B10.15 mg11%
- Vitamin B20.09 mg5%
- Vitamin B31.13 mg10%
- Vitamin B50.98 mg20%
- Vitamin B60.18 mg9%
- BiotinNot in the source data
- Folate52 µg24%
- Vitamin B120 µg<1%
- Vitamin C10.8 mg17%
- Vitamin D0 µg0%
- Vitamin E0.93 mg12%
- Vitamin K100 µg182%
Minerals
- Calcium51.9 mg5%
- ChromiumNot in the source data
- Copper0.4 mg24%
- IodineNot in the source data
- Iron2.36 mg8%
- Magnesium76 mg21%
- Manganese0.66 mg16%
- MolybdenumNot in the source data
- Phosphorus204 mg20%
- Potassium777 mg22%
- Selenium21.9 µg55%
- Sodium limit326 mg16% of limit
- Zinc1.17 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara 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 30 minutes.
- 1
Rinse 42 g moong dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 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.