Andhra · Main
Potlakaya pesarapappu
Snake gourd with moong dal
- Energy
- 223 kcal
- Protein
- 12.8 g
- Fibre
- 8.59 g
- Time
- 30 min
Per serving, 218 g.1 Good for lunch or dinner.
One serving gives you
- 25%of the day’s folate
- 11%of the day’s zinc
- 34%of the day’s fibre
- 27%of the day’s magnesium
Nutrition facts
One serving, 218 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy223 kcal13%
Carbohydrates
- Carbohydrate27.7 g10%
- Fibre8.59 g34%
- Soluble fibre1.78 g
Fats
- Fat6.09 g12%
- Saturated fat limit1.11 g6% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.75 g
- Omega-61.56 g20%
- Omega-30.18 g18%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.8 g25%
- Histidine312 mg52%
- Isoleucine521 mg43%
- Leucine964 mg41%
- Lysine752 mg70%
- Methionine + cystine199 mg33%
- Phenylalanine + tyrosine1,131 mg135%
- Threonine437 mg104%
- Tryptophan149 mg71%
- Valine656 mg84%
Vitamins
- Vitamin A46.5 µg6%
- Vitamin B10.17 mg12%
- Vitamin B20.11 mg6%
- Vitamin B31.32 mg12%
- Vitamin B51.22 mg24%
- Vitamin B60.21 mg11%
- BiotinNot in the source data
- Folate54.5 µg25%
- Vitamin B120 µg0%
- Vitamin C16.6 mg26%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K26.5 µg48%
Minerals
- Calcium70.2 mg7%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron2.82 mg10%
- Magnesium100 mg27%
- Manganese0.82 mg21%
- MolybdenumNot in the source data
- Phosphorus238 mg24%
- Potassium726 mg21%
- Selenium23.5 µg59%
- Sodium limit326 mg16% of limit
- Zinc1.41 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara 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 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
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.