Andhra · Main
Sorakaya pappu charu
Bottle gourd and toor dal tamarind soup
- Energy
- 190 kcal
- Protein
- 8.58 g
- Fibre
- 6.79 g
- Time
- 40 min
Per serving, 164 g.1 Good for lunch or dinner.
One serving gives you
- 30%of the day’s folate
- 27%of the day’s fibre
- 18%of the day’s potassium
- 17%of the day’s protein
Nutrition facts
One serving, 164 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy190 kcal11%
Carbohydrates
- Carbohydrate25.9 g9%
- Fibre6.79 g27%
- Soluble fibre1.61 g
Fats
- Fat5.23 g11%
- Saturated fat limit0.91 g5% of limit
- Monounsaturated fat2.33 g
- Polyunsaturated fat1.5 g
- Omega-61.41 g18%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.58 g17%
- Histidine254 mg42%
- Isoleucine299 mg25%
- Leucine569 mg24%
- Lysine502 mg46%
- Methionine + cystine139 mg23%
- Phenylalanine + tyrosine886 mg105%
- Threonine285 mg68%
- Tryptophan69.5 mg33%
- Valine383 mg49%
Vitamins
- Vitamin A16 µg2%
- Vitamin B10.17 mg12%
- Vitamin B20.06 mg3%
- Vitamin B30.95 mg9%
- Vitamin B51.04 mg21%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate66.1 µg30%
- Vitamin B120 µg0%
- Vitamin C7.84 mg12%
- Vitamin D0 µg0%
- Vitamin E0.79 mg11%
- Vitamin K24.8 µg45%
Minerals
- Calcium63.7 mg6%
- ChromiumNot in the source data
- Copper0.4 mg24%
- IodineNot in the source data
- Iron2.5 mg9%
- Magnesium62.1 mg17%
- Manganese0.68 mg17%
- MolybdenumNot in the source data
- Phosphorus143 mg14%
- Potassium622 mg18%
- Selenium7.58 µg19%
- Sodium limit282 mg14% of limit
- Zinc1.12 mg8%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Red gram, dal kandi pappu32.5 g
- Bottle gourd, elongate, pale green sorakaya95 g
- Groundnut oil palli nune4 g
- Tamarind, pulp chintapandu5 g
- Onion, big ullipaya20 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Turmeric powder pasupu0.3 g
- Chillies, red endu mirapakaya1.4 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.7 g
Method
About 40 minutes.
- 1
Cook 32 g toor dal with turmeric until soft and whisk it smooth. Soak 5 g tamarind and strain the water.
- 2
Peel if needed and dice bottle gourd. Simmer it with the onion, green chilli, tamarind water and salt until tender.
- 3
Stir in the dal with enough hot water for a thin charu and boil for 5 minutes.
- 4
Heat 4 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant. Add it to the pappu charu.
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