Pan-Indian · Main
Lauki arhar dal
Toor dal with bottle gourd
- Energy
- 205 kcal
- Protein
- 10.4 g
- Fibre
- 7.3 g
- Time
- 40 min
Per serving, 178 g.1 Good for lunch or dinner.
One serving gives you
- 35%of the day’s folate
- 29%of the day’s fibre
- 21%of the day’s protein
- 20%of the day’s potassium
Nutrition facts
One serving, 178 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy205 kcal12%
Carbohydrates
- Carbohydrate27 g10%
- Fibre7.3 g29%
- Soluble fibre1.81 g
Fats
- Fat5.55 g11%
- Saturated fat limit3.21 g16% of limit
- Monounsaturated fat1.24 g
- Polyunsaturated fat0.55 g5%
- Omega-60.47 g6%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein10.4 g21%
- Histidine313 mg52%
- Isoleucine365 mg30%
- Leucine699 mg30%
- Lysine621 mg35%
- Methionine + cystine165 mg18%
- Phenylalanine + tyrosine1,106 mg74%
- Threonine348 mg39%
- Tryptophan80.8 mg34%
- Valine469 mg30%
Vitamins
- Vitamin A47.7 µg6%
- Vitamin B10.18 mg13%
- Vitamin B20.07 mg4%
- Vitamin B30.94 mg9%
- Vitamin B51.28 mg26%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate76.7 µg35%
- Vitamin B120 µg<1%
- Vitamin C7.73 mg12%
- Vitamin D0 µg0%
- Vitamin E0.27 mg4%
- Vitamin K24.9 µg45%
Minerals
- Calcium56 mg6%
- ChromiumNot in the source data
- Copper0.45 mg27%
- IodineNot in the source data
- Iron2.26 mg8%
- Magnesium64.7 mg17%
- Manganese0.8 mg20%
- MolybdenumNot in the source data
- Phosphorus163 mg16%
- Potassium690 mg20%
- Selenium8.4 µg21%
- Sodium limit321 mg16% of limit
- Zinc1.28 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Bottle gourd, elongate, pale green sorakaya120 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 bottle gourd.
- 3
Add the bottle gourd, 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.