Pan-Indian · Main
Lauki masoor dal
Masoor dal with bottle gourd
- Energy
- 202 kcal
- Protein
- 11.5 g
- Fibre
- 7.88 g
- Time
- 30 min
Per serving, 178 g.1 Good for lunch or dinner.
One serving gives you
- 28%of the day’s folate
- 13%of the day’s zinc
- 12%of the day’s iron
- 32%of the day’s fibre
Nutrition facts
One serving, 178 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy202 kcal11%
Carbohydrates
- Carbohydrate25.9 g9%
- Fibre7.88 g32%
- Soluble fibre1.57 g
Fats
- Fat5.21 g11%
- Saturated fat limit3.13 g16% of limit
- Monounsaturated fat1.25 g
- Polyunsaturated fat0.41 g3%
- Omega-60.32 g4%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine222 mg37%
- Isoleucine437 mg36%
- Leucine813 mg35%
- Lysine687 mg38%
- Methionine + cystine136 mg15%
- Phenylalanine + tyrosine918 mg61%
- Threonine389 mg43%
- Tryptophan99.2 mg41%
- Valine584 mg37%
Vitamins
- Vitamin A43.9 µg5%
- Vitamin B10.15 mg11%
- Vitamin B20.08 mg4%
- Vitamin B30.85 mg8%
- Vitamin B51.3 mg26%
- Vitamin B60.11 mg6%
- BiotinNot in the source data
- Folate60.7 µg28%
- Vitamin B120 µg<1%
- Vitamin C7.73 mg12%
- Vitamin D0 µg0%
- Vitamin E0.26 mg3%
- Vitamin K8.54 µg16%
Minerals
- Calcium45.5 mg5%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron3.47 mg12%
- Magnesium48.6 mg13%
- Manganese0.81 mg20%
- MolybdenumNot in the source data
- Phosphorus156 mg16%
- Potassium483 mg14%
- Selenium23.3 µg58%
- Sodium limit318 mg16% of limit
- Zinc1.66 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Lentil dal masoor 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 30 minutes.
- 1
Rinse 42 g masoor dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 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.