Andhra · One-pot
Sama pesarapappu kichidi
Little millet and moong dal kichidi
- Energy
- 341 kcal
- Protein
- 14 g
- Fibre
- 10.7 g
- Time
- 35 min
Per serving, 168 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s vitamin A
- 26%of the day’s folate
- 15%of the day’s zinc
- 10%of the day’s iron
Nutrition facts
One serving, 168 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy341 kcal19%
Carbohydrates
- Carbohydrate50.6 g18%
- Fibre10.7 g43%
- Soluble fibre2.39 g
Fats
- Fat8.18 g17%
- Saturated fat limit4.12 g21% of limit
- Monounsaturated fat1.86 g
- Polyunsaturated fat1.1 g
- Omega-60.95 g12%
- Omega-30.15 g15%
- EPA + DHA0 mg
- Cholesterol limit14.1 mg
Protein and amino acids
- Protein14 g28%
- Histidine348 mg58%
- Isoleucine571 mg48%
- Leucine1,097 mg47%
- Lysine657 mg61%
- Methionine + cystine328 mg55%
- Phenylalanine + tyrosine1,265 mg151%
- Threonine527 mg125%
- Tryptophan175 mg83%
- Valine734 mg94%
Vitamins
- Vitamin A247 µg29%
- Vitamin B10.21 mg15%
- Vitamin B20.09 mg5%
- Vitamin B31.5 mg14%
- Vitamin B51.06 mg21%
- Vitamin B60.26 mg14%
- BiotinNot in the source data
- Folate56.2 µg26%
- Vitamin B120 µg<1%
- Vitamin C10.1 mg16%
- Vitamin D0 µg0%
- Vitamin E0.64 mg9%
- Vitamin K23.8 µg43%
Minerals
- Calcium72.1 mg7%
- ChromiumNot in the source data
- Copper0.49 mg29%
- IodineNot in the source data
- Iron2.94 mg10%
- Magnesium117 mg32%
- Manganese0.91 mg23%
- MolybdenumNot in the source data
- Phosphorus231 mg23%
- Potassium658 mg19%
- Selenium34.8 µg87%
- Sodium limit378 mg19% of limit
- Zinc1.92 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Samai sama biyyam45 g
- Green gram, dal pesara pappu32.5 g
- French beans, country40 g
- Carrot, orange35 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 little millet and 32 g moong dal and soak 20 minutes.
- 2
Warm 5.5 g ghee; add cumin, pepper, ginger, green chilli, curry leaves and the chopped vegetables.
- 3
Add the millet, dal, turmeric, salt and 3.5 parts water; cook covered for 20 minutes until soft.