Andhra · Main
Meal maker palakura
Soya chunks with spinach
- Energy
- 208 kcal
- Protein
- 19.1 g
- Fibre
- 10.7 g
- Time
- 30 min
Per serving, 214 g.1 Good for lunch or dinner.
One serving gives you
- 76%of the day’s folate
- 29%of the day’s vitamin A
- 21%of the day’s iron
- 18%of the day’s calcium
Nutrition facts
One serving, 214 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy208 kcal12%
Carbohydrates
- Carbohydrate17.8 g6%
- Fibre10.7 g43%
- Soluble fibreNot in the source data
Fats
- Fat7.15 g15%
- Saturated fat limit1.31 g7% of limit
- Monounsaturated fat3.15 g
- Polyunsaturated fat2.09 g
- Omega-61.84 g23%
- Omega-30.26 g26%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein19.1 g38%
- Histidine453 mg76%
- Isoleucine820 mg68%
- Leucine1,403 mg60%
- Lysine1,093 mg101%
- Methionine + cystine494 mg82%
- Phenylalanine + tyrosine1,565 mg186%
- Threonine758 mg180%
- Tryptophan252 mg120%
- Valine884 mg113%
Vitamins
- Vitamin A244 µg29%
- Vitamin B10.32 mg23%
- Vitamin B20.19 mg10%
- Vitamin B31.31 mg12%
- Vitamin B51.07 mg21%
- Vitamin B60.36 mg19%
- BiotinNot in the source data
- Folate168 µg76%
- Vitamin B120 µg0%
- Vitamin C33.9 mg52%
- Vitamin D0 µg0%
- Vitamin E2.33 mg31%
- Vitamin K334 µg607%
Minerals
- Calcium178 mg18%
- ChromiumNot in the source data
- Copper1.13 mg66%
- IodineNot in the source data
- Iron6.22 mg21%
- Magnesium178 mg48%
- Manganese2.33 mg58%
- MolybdenumNot in the source data
- Phosphorus246 mg25%
- Potassium1,367 mg39%
- Selenium3.13 µg8%
- Sodium limit364 mg18% of limit
- Zinc1.41 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Soya chunks (defatted soy flour) meal maker30 g
- Spinach palakura95 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.5 g
- Turmeric powder pasupu0.3 g
- Curry leaves karivepaku1 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Soak 30 g soya chunks in hot salted water for 10 minutes, rinse in cold water and squeeze dry.
- 2
Wash and chop spinach.
- 3
Heat 5.5 g groundnut oil; add the curry leaves and onion and cook until golden. Add crushed ginger and garlic, then the tomato, turmeric, chilli powder, ground coriander and salt; cook to a thick masala.
- 4
Add the spinach and cook until wilted, then the soya chunks; simmer 8 minutes.