Andhra · Curry
Mulla thotakura pesarapappu kura
Thorny amaranth with moong dal
- Energy
- 193 kcal
- Protein
- 12.4 g
- Fibre
- 11.7 g
- Time
- 25 min
Per serving, 207 g.1 Good for lunch or dinner.
One serving gives you
- 58%of the day’s calcium
- 39%of the day’s iron
- 35%of the day’s folate
- 24%of the day’s zinc
Nutrition facts
One serving, 207 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy193 kcal11%
Carbohydrates
- Carbohydrate18.5 g7%
- Fibre11.7 g47%
- Soluble fibre2.58 g
Fats
- Fat7.02 g14%
- Saturated fat limit1.24 g6% of limit
- Monounsaturated fat3.11 g
- Polyunsaturated fat2.05 g17%
- Omega-61.74 g22%
- Omega-30.31 g31%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.4 g25%
- Histidine280 mg47%
- Isoleucine497 mg41%
- Leucine945 mg40%
- Lysine682 mg38%
- Methionine + cystine219 mg24%
- Phenylalanine + tyrosine1,073 mg72%
- Threonine471 mg52%
- Tryptophan133 mg55%
- Valine574 mg37%
Vitamins
- Vitamin A194 µg23%
- Vitamin B10.09 mg7%
- Vitamin B20.23 mg12%
- Vitamin B31.44 mg13%
- Vitamin B51.04 mg21%
- Vitamin B60.39 mg21%
- BiotinNot in the source data
- Folate77 µg35%
- Vitamin B120 µg0%
- Vitamin C112 mg172%
- Vitamin D0 µg0%
- Vitamin E1.42 mg19%
- Vitamin K689 µg12×
Minerals
- Calcium581 mg58%
- ChromiumNot in the source data
- Copper0.58 mg34%
- IodineNot in the source data
- Iron11.4 mg39%
- Magnesium357 mg96%
- Manganese2.07 mg52%
- MolybdenumNot in the source data
- Phosphorus230 mg23%
- Potassium1,213 mg35%
- Selenium58.2 µg146%
- Sodium limit223 mg11% of limit
- Zinc3.18 mg24%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Amaranth spinosus, leaves, green mulla thotakura154 g
- Green gram, dal pesara pappu22.5 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 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
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash 154 g thorny amaranth in plenty of water, discard tough stems and chop.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Soak 22 g moong dal for 20 minutes and drain. Add it with the thorny amaranth, green chilli, turmeric, salt and 2–3 tablespoons of water. Cover and cook on low heat until both are tender but the dal keeps its shape.