Andhra · Snack
Pesala guggillu with raw mango
Tempered whole green gram with raw mango
- Energy
- 164 kcal
- Protein
- 9.27 g
- Fibre
- 8.13 g
- Time
- 25 min
Per serving, 84.8 g.1 Good for snack.
One serving gives you
- 16%of the day’s folate
- 33%of the day’s fibre
- 30%of the day’s vitamin C
- 19%of the day’s magnesium
Nutrition facts
One serving, 84.8 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy164 kcal9%
Carbohydrates
- Carbohydrate21.7 g8%
- Fibre8.13 g33%
- Soluble fibreNot in the source data
Fats
- Fat3.98 g8%
- Saturated fat limit0.7 g4% of limit
- Monounsaturated fat1.78 g
- Polyunsaturated fat1.17 g
- Omega-61.06 g13%
- Omega-30.11 g11%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.27 g18%
- Histidine259 mg43%
- Isoleucine380 mg32%
- Leucine677 mg29%
- Lysine594 mg55%
- Methionine + cystine184 mg31%
- Phenylalanine + tyrosine818 mg97%
- Threonine299 mg71%
- Tryptophan95.5 mg45%
- Valine496 mg64%
Vitamins
- Vitamin A12.8 µg2%
- Vitamin B10.13 mg9%
- Vitamin B20.09 mg5%
- Vitamin B30.75 mg7%
- Vitamin B50.85 mg17%
- Vitamin B60.14 mg8%
- BiotinNot in the source data
- Folate35.6 µg16%
- Vitamin B120 µg0%
- Vitamin C19.7 mg30%
- Vitamin D0 µg0%
- Vitamin E0.84 mg11%
- Vitamin K14.2 µg26%
Minerals
- Calcium54 mg5%
- ChromiumNot in the source data
- Copper0.3 mg18%
- IodineNot in the source data
- Iron1.99 mg7%
- Magnesium70.5 mg19%
- Manganese0.56 mg14%
- MolybdenumNot in the source data
- Phosphorus132 mg13%
- Potassium409 mg12%
- Selenium9.68 µg24%
- Sodium limit129 mg6% of limit
- Zinc1.01 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Green gram, whole pesalu37.5 g
- Mango, green, raw mamidikaya20 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 20 g raw mango.
- 3
Finish with lemon juice.
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