Andhra · Curry
Potlakaya pesarapappu kura
Snake gourd with moong dal
- Energy
- 170 kcal
- Protein
- 8.25 g
- Fibre
- 7.14 g
- Time
- 25 min
Per serving, 199 g.1 Good for lunch or dinner.
One serving gives you
- 19%of the day’s folate
- 29%of the day’s fibre
- 21%of the day’s magnesium
- 16%of the day’s protein
Nutrition facts
One serving, 199 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy170 kcal10%
Carbohydrates
- Carbohydrate17.8 g6%
- Fibre7.14 g29%
- Soluble fibre1.58 g
Fats
- Fat6.83 g14%
- Saturated fat limit1.25 g6% of limit
- Monounsaturated fat3.09 g
- Polyunsaturated fat1.91 g
- Omega-61.74 g22%
- Omega-30.16 g17%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.25 g16%
- Histidine198 mg33%
- Isoleucine340 mg28%
- Leucine602 mg26%
- Lysine484 mg45%
- Methionine + cystine133 mg22%
- Phenylalanine + tyrosine705 mg84%
- Threonine282 mg67%
- Tryptophan92.7 mg44%
- Valine415 mg53%
Vitamins
- Vitamin A16.9 µg2%
- Vitamin B10.12 mg8%
- Vitamin B20.08 mg4%
- Vitamin B30.97 mg9%
- Vitamin B50.93 mg19%
- Vitamin B60.17 mg9%
- BiotinNot in the source data
- Folate42.1 µg19%
- Vitamin B120 µg0%
- Vitamin C7.4 mg11%
- Vitamin D0 µg0%
- Vitamin E1 mg13%
- Vitamin K20.8 µg38%
Minerals
- Calcium69 mg7%
- ChromiumNot in the source data
- Copper0.39 mg23%
- IodineNot in the source data
- Iron2.26 mg8%
- Magnesium78 mg21%
- Manganese0.71 mg18%
- MolybdenumNot in the source data
- Phosphorus163 mg16%
- Potassium490 mg14%
- Selenium13.7 µg34%
- Sodium limit206 mg10% of limit
- Zinc1.06 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Snake gourd, long, dark green potlakaya145 g
- Green gram, dal pesara pappu22.5 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 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
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Scrape snake gourd, remove the seeds and slice into rings.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Soak 22 g moong dal for 20 minutes and drain. Add it with the snake gourd, green chilli, turmeric, salt and 2–3 tablespoons of water. Cover and cook on low heat until both are tender but the dal keeps its shape.