Andhra · Snack
Senaga guggillu with raw mango
Tempered bengal gram with raw mango
- Energy
- 162 kcal
- Protein
- 7.86 g
- Fibre
- 11.2 g
- Time
- 25 min
Per serving, 84.8 g.1 Good for snack.
One serving gives you
- 23%of the day’s folate
- 45%of the day’s fibre
- 30%of the day’s vitamin C
- 16%of the day’s magnesium
Nutrition facts
One serving, 84.8 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy162 kcal9%
Carbohydrates
- Carbohydrate19.3 g7%
- Fibre11.2 g45%
- Soluble fibreNot in the source data
Fats
- Fat5.47 g11%
- Saturated fat limit0.77 g4% of limit
- Monounsaturated fat2.1 g
- Polyunsaturated fat1.82 g
- Omega-61.73 g22%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein7.86 g16%
- Histidine195 mg33%
- Isoleucine334 mg28%
- Leucine568 mg24%
- Lysine500 mg46%
- Methionine + cystine190 mg32%
- Phenylalanine + tyrosine698 mg83%
- Threonine278 mg66%
- Tryptophan76.2 mg36%
- Valine358 mg46%
Vitamins
- Vitamin A13.8 µg2%
- Vitamin B10.11 mg8%
- Vitamin B20.08 mg4%
- Vitamin B30.73 mg7%
- Vitamin B50.99 mg20%
- Vitamin B60.15 mg8%
- BiotinNot in the source data
- Folate50.4 µg23%
- Vitamin B120 µg0%
- Vitamin C19.7 mg30%
- Vitamin D0 µg0%
- Vitamin E1.36 mg18%
- Vitamin K10.2 µg19%
Minerals
- Calcium72.3 mg7%
- ChromiumNot in the source data
- Copper0.27 mg16%
- IodineNot in the source data
- Iron2.56 mg9%
- Magnesium59.8 mg16%
- Manganese1.18 mg30%
- MolybdenumNot in the source data
- Phosphorus105 mg11%
- Potassium346 mg10%
- Selenium16.4 µg41%
- Sodium limit133 mg7% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Bengal gram, whole senagalu37.5 g
- Mango, green, raw mamidikaya20 g
- Groundnut oil palli nune3 g
- Onion, big ullipaya15 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Lemon, juice nimmarasam3 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
- Iodized salt (table salt) uppu0.3 g
Method
About 25 minutes.
- 1
Soak 38 g whole bengal gram overnight; pressure-cook with salt until tender but whole and drain.
- 2
Heat 3 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the green chilli and onion; toss in the cooked whole bengal gram and 20 g raw mango.
- 3
Finish with lemon juice.
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