Pan-Indian · Main
Tamatar dal (moong dal)
Moong dal with tomato
- Energy
- 210 kcal
- Protein
- 11.6 g
- Fibre
- 6.74 g
- Time
- 30 min
Per serving, 163 g.1 Good for lunch or dinner.
One serving gives you
- 20%of the day’s folate
- 14%of the day’s vitamin A
- 47%of the day’s vitamin C
- 27%of the day’s fibre
Nutrition facts
One serving, 163 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy210 kcal12%
Carbohydrates
- Carbohydrate26.8 g10%
- Fibre6.74 g27%
- Soluble fibre1.25 g
Fats
- Fat5.8 g12%
- Saturated fat limit3.23 g16% of limit
- Monounsaturated fat1.28 g
- Polyunsaturated fat0.64 g
- Omega-60.52 g7%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.6 g23%
- Histidine282 mg47%
- Isoleucine457 mg38%
- Leucine876 mg37%
- Lysine663 mg61%
- Methionine + cystine179 mg30%
- Phenylalanine + tyrosine1,036 mg123%
- Threonine387 mg92%
- Tryptophan137 mg65%
- Valine583 mg75%
Vitamins
- Vitamin A119 µg14%
- Vitamin B10.15 mg11%
- Vitamin B20.09 mg5%
- Vitamin B31.22 mg11%
- Vitamin B50.99 mg20%
- Vitamin B60.19 mg10%
- BiotinNot in the source data
- Folate43.8 µg20%
- Vitamin B120 µg<1%
- Vitamin C30.7 mg47%
- Vitamin D0 µg0%
- Vitamin E0.55 mg7%
- Vitamin K26 µg47%
Minerals
- Calcium37.2 mg4%
- ChromiumNot in the source data
- Copper0.4 mg24%
- IodineNot in the source data
- Iron2.27 mg8%
- Magnesium78.9 mg21%
- Manganese0.68 mg17%
- MolybdenumNot in the source data
- Phosphorus199 mg20%
- Potassium713 mg20%
- Selenium21.5 µg54%
- Sodium limit326 mg16% of limit
- Zinc1.18 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara pappu42.5 g
- Tomato, ripe, local105 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Ginger, fresh allam2 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Rinse 42 g moong dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes.
- 2
Peel if needed and dice tomato.
- 3
Add the tomato, ginger, green chilli and salt to the dal and simmer until tender, about 10 minutes.
- 4
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the garlic; pour over the dal.
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