Andhra · Main
Mamidikaya pappu
Raw mango with toor dal
- Energy
- 229 kcal
- Protein
- 10.8 g
- Fibre
- 6.69 g
- Time
- 40 min
Per serving, 114 g.1 Good for lunch or dinner.
One serving gives you
- 22%of the day’s folate
- 69%of the day’s vitamin C
- 27%of the day’s fibre
- 22%of the day’s protein
Nutrition facts
One serving, 114 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy229 kcal13%
Carbohydrates
- Carbohydrate32.1 g11%
- Fibre6.69 g27%
- Soluble fibre2.04 g
Fats
- Fat5.74 g12%
- Saturated fat limit0.99 g5% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.62 g
- Omega-61.55 g20%
- Omega-30.06 g7%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein10.8 g22%
- Histidine333 mg56%
- Isoleucine373 mg31%
- Leucine725 mg31%
- Lysine651 mg60%
- Methionine + cystine175 mg29%
- Phenylalanine + tyrosine1,158 mg138%
- Threonine359 mg85%
- Tryptophan80.6 mg38%
- Valine478 mg61%
Vitamins
- Vitamin A15.6 µg2%
- Vitamin B10.17 mg12%
- Vitamin B20.07 mg4%
- Vitamin B30.98 mg9%
- Vitamin B50.71 mg14%
- Vitamin B60.18 mg10%
- BiotinNot in the source data
- Folate49 µg22%
- Vitamin B120 µg0%
- Vitamin C44.7 mg69%
- Vitamin D0 µg0%
- Vitamin E1.35 mg18%
- Vitamin K32.7 µg59%
Minerals
- Calcium60.3 mg6%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron2.35 mg8%
- Magnesium65.1 mg18%
- Manganese0.75 mg19%
- MolybdenumNot in the source data
- Phosphorus164 mg16%
- Potassium646 mg18%
- Selenium7.37 µg18%
- Sodium limit337 mg17% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Red gram, dal kandi pappu45 g
- Mango, green, raw mamidikaya54 g
- Groundnut oil palli nune4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya0.6 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Peel raw mango and cut into small pieces.
- 3
Cook the raw mango with the turmeric, slit green chilli and a splash of water until tender, about 10 minutes. Stir in the mashed dal and simmer for 5 minutes, adding hot water for a pourable pappu.
- 4
Heat 4.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida with the crushed garlic; stir until fragrant. Pour this taalimpu over the pappu and add salt to taste.