Andhra · Main
Sorakaya pappu
Bottle gourd with toor dal
- Energy
- 224 kcal
- Protein
- 11.5 g
- Fibre
- 8.36 g
- Time
- 40 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 39%of the day’s folate
- 11%of the day’s zinc
- 33%of the day’s fibre
- 28%of the day’s vitamin C
Nutrition facts
One serving, 222 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy224 kcal13%
Carbohydrates
- Carbohydrate29.5 g10%
- Fibre8.36 g33%
- Soluble fibre2.03 g
Fats
- Fat6.04 g12%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.6 g
- Polyunsaturated fat1.76 g
- Omega-61.66 g21%
- Omega-30.1 g10%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.5 g23%
- Histidine339 mg56%
- Isoleucine399 mg33%
- Leucine763 mg33%
- Lysine671 mg62%
- Methionine + cystine183 mg31%
- Phenylalanine + tyrosine1,201 mg143%
- Threonine380 mg90%
- Tryptophan89.3 mg43%
- Valine511 mg66%
Vitamins
- Vitamin A45.2 µg5%
- Vitamin B10.21 mg15%
- Vitamin B20.08 mg4%
- Vitamin B31.2 mg11%
- Vitamin B51.4 mg28%
- Vitamin B60.18 mg9%
- BiotinNot in the source data
- Folate86.1 µg39%
- Vitamin B120 µg0%
- Vitamin C18.2 mg28%
- Vitamin D0 µg0%
- Vitamin E0.99 mg13%
- Vitamin K34.4 µg63%
Minerals
- Calcium68.6 mg7%
- ChromiumNot in the source data
- Copper0.5 mg30%
- IodineNot in the source data
- Iron2.57 mg9%
- Magnesium74.4 mg20%
- Manganese0.82 mg21%
- MolybdenumNot in the source data
- Phosphorus183 mg18%
- Potassium800 mg23%
- Selenium9.53 µg24%
- Sodium limit325 mg16% of limit
- Zinc1.42 mg11%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu45 g
- Bottle gourd, elongate, pale green sorakaya122 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 40 minutes.
- 1
Rinse 45 g toor dal and cook it with 3 parts water until very soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan). Mash well.
- 2
Peel if needed and dice bottle gourd.
- 3
Cook the bottle 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.