Andhra · Main
Palakura pesarapappu
Spinach with moong dal
- Energy
- 234 kcal
- Protein
- 14 g
- Fibre
- 8.39 g
- Time
- 30 min
Per serving, 204 g.1 Good for lunch or dinner.
One serving gives you
- 68%of the day’s folate
- 30%of the day’s vitamin A
- 18%of the day’s iron
- 13%of the day’s zinc
Nutrition facts
One serving, 204 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy234 kcal13%
Carbohydrates
- Carbohydrate28.4 g10%
- Fibre8.39 g34%
- Soluble fibre1.99 g
Fats
- Fat6.46 g13%
- Saturated fat limit1.19 g6% of limit
- Monounsaturated fat2.62 g
- Polyunsaturated fat1.94 g
- Omega-61.59 g20%
- Omega-30.34 g35%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein14 g28%
- Histidine341 mg57%
- Isoleucine566 mg47%
- Leucine1,098 mg47%
- Lysine797 mg74%
- Methionine + cystine230 mg38%
- Phenylalanine + tyrosine1,266 mg151%
- Threonine501 mg119%
- Tryptophan177 mg84%
- Valine730 mg94%
Vitamins
- Vitamin A255 µg30%
- Vitamin B10.29 mg21%
- Vitamin B20.17 mg9%
- Vitamin B31.28 mg12%
- Vitamin B51.13 mg23%
- Vitamin B60.28 mg15%
- BiotinNot in the source data
- Folate149 µg68%
- Vitamin B120 µg0%
- Vitamin C35.7 mg55%
- Vitamin D0 µg0%
- Vitamin E2.32 mg31%
- Vitamin K355 µg645%
Minerals
- Calcium124 mg12%
- ChromiumNot in the source data
- Copper0.56 mg33%
- IodineNot in the source data
- Iron5.33 mg18%
- Magnesium165 mg45%
- Manganese1.76 mg44%
- MolybdenumNot in the source data
- Phosphorus235 mg24%
- Potassium1,253 mg36%
- Selenium25.6 µg64%
- Sodium limit364 mg18% of limit
- Zinc1.65 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara pappu45 g
- Spinach palakura104 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
- Tomato, ripe, local40 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Rinse 45 g moong dal and cook it with 3 parts water until very soft; simmer for 15–20 minutes. Mash well.
- 2
Wash spinach in plenty of water, discard tough stems and chop.
- 3
Cook the leaves with the turmeric, slit green chilli, 40 g chopped tomato and a splash of water until tender, about 5 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.