Pan-Indian · Main
Sabut masoor
Whole red lentil curry
- Energy
- 239 kcal
- Protein
- 12.9 g
- Fibre
- 11.7 g
- Time
- 50 min
Per serving, 144 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s folate
- 16%of the day’s iron
- 15%of the day’s zinc
- 47%of the day’s fibre
Nutrition facts
One serving, 144 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy239 kcal13%
Carbohydrates
- Carbohydrate30.5 g11%
- Fibre11.7 g47%
- Soluble fibre2.02 g
Fats
- Fat6.58 g13%
- Saturated fat limit1.14 g6% of limit
- Monounsaturated fat3.13 g
- Polyunsaturated fat1.82 g
- Omega-61.77 g22%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.9 g26%
- Histidine264 mg44%
- Isoleucine519 mg43%
- Leucine907 mg39%
- Lysine825 mg76%
- Methionine + cystine262 mg44%
- Phenylalanine + tyrosine899 mg107%
- Threonine428 mg102%
- Tryptophan102 mg49%
- Valine610 mg78%
Vitamins
- Vitamin A41.4 µg5%
- Vitamin B10.19 mg13%
- Vitamin B20.13 mg7%
- Vitamin B31.44 mg13%
- Vitamin B51.19 mg24%
- Vitamin B60.28 mg15%
- BiotinNot in the source data
- Folate64 µg29%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.15 mg15%
- Vitamin K26.1 µg47%
Minerals
- Calcium68.6 mg7%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron4.52 mg16%
- Magnesium70.5 mg19%
- Manganese1.16 mg29%
- MolybdenumNot in the source data
- Phosphorus167 mg17%
- Potassium552 mg16%
- Selenium17.1 µg43%
- Sodium limit325 mg16% of limit
- Zinc1.96 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Lentil whole, brown masoor50 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Rinse 50 g whole masoor and pressure-cook with salt until soft (5–7 whistles).
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the whole masoor with its cooking water and simmer 15 minutes, mashing a few to thicken. Finish with coriander leaves.