Pan-Indian · Main
Methi dal (arhar dal)
Toor dal with fenugreek leaves
- Energy
- 210 kcal
- Protein
- 11.7 g
- Fibre
- 7.33 g
- Time
- 40 min
Per serving, 110 g.1 Good for lunch or dinner.
One serving gives you
- 51%of the day’s vitamin A
- 29%of the day’s folate
- 18%of the day’s calcium
- 17%of the day’s iron
Nutrition facts
One serving, 110 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy210 kcal12%
Carbohydrates
- Carbohydrate26.2 g9%
- Fibre7.33 g29%
- Soluble fibre2.12 g
Fats
- Fat5.83 g12%
- Saturated fat limit3.26 g17% of limit
- Monounsaturated fat1.25 g
- Polyunsaturated fat0.7 g
- Omega-60.46 g6%
- Omega-30.24 g24%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.7 g23%
- Histidine348 mg58%
- Isoleucine420 mg35%
- Leucine795 mg34%
- Lysine704 mg65%
- Methionine + cystine194 mg32%
- Phenylalanine + tyrosine1,238 mg147%
- Threonine416 mg99%
- Tryptophan89.8 mg43%
- Valine548 mg70%
Vitamins
- Vitamin A428 µg51%
- Vitamin B10.2 mg15%
- Vitamin B20.17 mg9%
- Vitamin B31.13 mg10%
- Vitamin B50.86 mg17%
- Vitamin B60.3 mg16%
- BiotinNot in the source data
- Folate63.5 µg29%
- Vitamin B120 µg<1%
- Vitamin C24.7 mg38%
- Vitamin D0 µg0%
- Vitamin E0.44 mg6%
- Vitamin K247 µg449%
Minerals
- Calcium181 mg18%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron4.94 mg17%
- Magnesium85 mg23%
- Manganese1.08 mg27%
- MolybdenumNot in the source data
- Phosphorus172 mg17%
- Potassium660 mg19%
- Selenium6.95 µg17%
- Sodium limit344 mg17% of limit
- Zinc1.39 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Fenugreek leaves menthikura52.5 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
Wash and chop fenugreek leaves.
- 3
Add the fenugreek leaves, ginger, green chilli and salt to the dal and simmer until tender, about 5 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.
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