Andhra · One-pot
Pesarapappu kichidi
Rice and moong dal kichidi with vegetables
- Energy
- 367 kcal
- Protein
- 14.7 g
- Fibre
- 9.35 g
- Time
- 35 min
Per serving, 173 g.1 Good for lunch or dinner.
One serving gives you
- 34%of the day’s vitamin A
- 23%of the day’s folate
- 14%of the day’s zinc
- 37%of the day’s fibre
Nutrition facts
One serving, 173 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy367 kcal21%
Carbohydrates
- Carbohydrate60 g21%
- Fibre9.35 g37%
- Soluble fibre2.12 g
Fats
- Fat6.65 g14%
- Saturated fat limit3.93 g20% of limit
- Monounsaturated fat1.53 g
- Polyunsaturated fat0.63 g
- Omega-60.52 g7%
- Omega-30.11 g11%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein14.7 g29%
- Histidine354 mg59%
- Isoleucine585 mg49%
- Leucine1,144 mg49%
- Lysine780 mg72%
- Methionine + cystine321 mg54%
- Phenylalanine + tyrosine1,314 mg156%
- Threonine514 mg122%
- Tryptophan172 mg82%
- Valine766 mg98%
Vitamins
- Vitamin A288 µg34%
- Vitamin B10.21 mg15%
- Vitamin B20.08 mg4%
- Vitamin B31.81 mg16%
- Vitamin B51.2 mg24%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate49.9 µg23%
- Vitamin B120 µg<1%
- Vitamin C16.6 mg26%
- Vitamin D0 µg0%
- Vitamin E0.49 mg6%
- Vitamin K33.7 µg61%
Minerals
- Calcium59.2 mg6%
- ChromiumNot in the source data
- Copper0.48 mg28%
- IodineNot in the source data
- Iron2.8 mg10%
- Magnesium82.7 mg22%
- Manganese1.14 mg28%
- MolybdenumNot in the source data
- Phosphorus217 mg22%
- Potassium644 mg18%
- Selenium17.7 µg44%
- Sodium limit380 mg19% of limit
- Zinc1.85 mg14%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Rice, raw, milled biyyam45 g
- Green gram, dal pesara pappu32.5 g
- Carrot, orange45 g
- Peas, fresh pachi batani35 g
- Ghee neyyi5.5 g
- Cumin seeds jeelakarra0.8 g
- Pepper, black miriyalu0.5 g
- Ginger, fresh allam3 g
- Turmeric powder pasupu0.3 g
- Curry leaves karivepaku1 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Iodized salt (table salt) uppu0.9 g
Method
About 35 minutes.
- 1
Rinse 45 g rice and 32 g moong dal together.
- 2
Warm 5.5 g ghee; add cumin, pepper, ginger, green chilli and curry leaves, then diced carrot and green peas.
- 3
Add the rice, dal, turmeric, salt and 4 parts water; pressure-cook for 3 whistles (or simmer 25 minutes) until soft.