Andhra · Main
Sorakaya pesarapappu
Bottle gourd with moong dal
- Energy
- 222 kcal
- Protein
- 12.4 g
- Fibre
- 8.5 g
- Time
- 30 min
Per serving, 222 g.1 Good for lunch or dinner.
One serving gives you
- 37%of the day’s folate
- 10%of the day’s zinc
- 34%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
- Energy222 kcal13%
Carbohydrates
- Carbohydrate28.3 g10%
- Fibre8.5 g34%
- Soluble fibre1.68 g
Fats
- Fat5.95 g12%
- Saturated fat limit1.05 g5% of limit
- Monounsaturated fat2.58 g
- Polyunsaturated fat1.71 g
- Omega-61.56 g20%
- Omega-30.14 g15%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.4 g25%
- Histidine304 mg51%
- Isoleucine502 mg42%
- Leucine954 mg41%
- Lysine724 mg67%
- Methionine + cystine192 mg32%
- Phenylalanine + tyrosine1,102 mg131%
- Threonine423 mg101%
- Tryptophan153 mg73%
- Valine643 mg82%
Vitamins
- Vitamin A45 µg5%
- Vitamin B10.17 mg12%
- Vitamin B20.09 mg5%
- Vitamin B31.12 mg10%
- Vitamin B51.59 mg32%
- Vitamin B60.16 mg8%
- BiotinNot in the source data
- Folate81.4 µg37%
- Vitamin B120 µg0%
- Vitamin C18.2 mg28%
- Vitamin D0 µg0%
- Vitamin E1 mg13%
- Vitamin K19.1 µg35%
Minerals
- Calcium57 mg6%
- ChromiumNot in the source data
- Copper0.45 mg26%
- IodineNot in the source data
- Iron2.58 mg9%
- Magnesium88.2 mg24%
- Manganese0.76 mg19%
- MolybdenumNot in the source data
- Phosphorus221 mg22%
- Potassium754 mg22%
- Selenium25.6 µg64%
- Sodium limit321 mg16% of limit
- Zinc1.36 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara 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 30 minutes.
- 1
Rinse 45 g moong dal and cook it with 3 parts water until very soft; simmer for 15–20 minutes. 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.