Andhra · Main
Potlakaya pappu
Snake gourd with toor dal
- Energy
- 225 kcal
- Protein
- 11.9 g
- Fibre
- 8.45 g
- Time
- 40 min
Per serving, 218 g.1 Good for lunch or dinner.
One serving gives you
- 27%of the day’s folate
- 11%of the day’s zinc
- 34%of the day’s fibre
- 26%of the day’s vitamin C
Nutrition facts
One serving, 218 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy225 kcal13%
Carbohydrates
- Carbohydrate28.9 g10%
- Fibre8.45 g34%
- Soluble fibre2.13 g
Fats
- Fat6.18 g13%
- Saturated fat limit1.11 g6% of limit
- Monounsaturated fat2.61 g
- Polyunsaturated fat1.8 g
- Omega-61.67 g21%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.9 g24%
- Histidine347 mg58%
- Isoleucine417 mg35%
- Leucine773 mg33%
- Lysine699 mg65%
- Methionine + cystine190 mg32%
- Phenylalanine + tyrosine1,230 mg146%
- Threonine394 mg94%
- Tryptophan85.5 mg41%
- Valine524 mg67%
Vitamins
- Vitamin A46.7 µg6%
- Vitamin B10.2 mg15%
- Vitamin B20.11 mg6%
- Vitamin B31.41 mg13%
- Vitamin B51.04 mg21%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate59.1 µg27%
- Vitamin B120 µg0%
- Vitamin C16.6 mg26%
- Vitamin D0 µg0%
- Vitamin E0.97 mg13%
- Vitamin K41.7 µg76%
Minerals
- Calcium81.8 mg8%
- ChromiumNot in the source data
- Copper0.57 mg34%
- IodineNot in the source data
- Iron2.81 mg10%
- Magnesium86.7 mg23%
- Manganese0.89 mg22%
- MolybdenumNot in the source data
- Phosphorus200 mg20%
- Potassium771 mg22%
- Selenium7.37 µg18%
- Sodium limit329 mg16% of limit
- Zinc1.47 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Snake gourd, long, dark green potlakaya118 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 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Scrape snake gourd, remove the seeds and slice into rings.
- 3
Cook the snake gourd with the turmeric, slit green chilli, 40 g chopped tomato and a splash of water until tender, about 10 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.