Andhra · Snack
Pesala guggillu with coconut
Tempered whole green gram with coconut
- Energy
- 187 kcal
- Protein
- 9.44 g
- Fibre
- 8.37 g
- Time
- 25 min
Per serving, 72.8 g.1 Good for snack.
One serving gives you
- 15%of the day’s folate
- 33%of the day’s fibre
- 19%of the day’s magnesium
- 19%of the day’s protein
Nutrition facts
One serving, 72.8 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy187 kcal11%
Carbohydrates
- Carbohydrate20.1 g7%
- Fibre8.37 g33%
- Soluble fibreNot in the source data
Fats
- Fat7.27 g15%
- Saturated fat limit2.94 g15% of limit
- Monounsaturated fat1.98 g
- Polyunsaturated fat1.22 g
- Omega-61.11 g14%
- Omega-30.1 g11%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.44 g19%
- Histidine263 mg44%
- Isoleucine388 mg32%
- Leucine687 mg29%
- Lysine599 mg55%
- Methionine + cystine192 mg32%
- Phenylalanine + tyrosine832 mg99%
- Threonine303 mg72%
- Tryptophan97.8 mg47%
- Valine506 mg65%
Vitamins
- Vitamin A11.7 µg1%
- Vitamin B10.12 mg9%
- Vitamin B20.09 mg5%
- Vitamin B30.72 mg7%
- Vitamin B50.84 mg17%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate33.6 µg15%
- Vitamin B120 µg0%
- Vitamin C5.31 mg8%
- Vitamin D0 µg0%
- Vitamin E0.87 mg12%
- Vitamin K13.1 µg24%
Minerals
- Calcium49.5 mg5%
- ChromiumNot in the source data
- Copper0.32 mg19%
- IodineNot in the source data
- Iron2.02 mg7%
- Magnesium69.9 mg19%
- Manganese0.58 mg14%
- MolybdenumNot in the source data
- Phosphorus135 mg14%
- Potassium402 mg11%
- Selenium9.68 µg24%
- Sodium limit123 mg6% of limit
- Zinc1.04 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Green gram, whole pesalu37.5 g
- Coconut, kernel, fresh pachi kobbari8 g
- Groundnut oil palli nune3 g
- Onion, big ullipaya15 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Lemon, juice nimmarasam3 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) uppu0.3 g
Method
About 25 minutes.
- 1
Soak 38 g whole green gram overnight; pressure-cook with salt until tender but whole and drain.
- 2
Heat 3 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the green chilli and onion; toss in the cooked whole green gram and 8 g fresh coconut.
- 3
Finish with lemon juice.
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