Andhra · Main
Thotakura pesarapappu
Amaranth with moong dal
- Energy
- 240 kcal
- Protein
- 15.2 g
- Fibre
- 10.5 g
- Time
- 30 min
Per serving, 204 g.1 Good for lunch or dinner.
One serving gives you
- 89%of the day’s vitamin A
- 42%of the day’s folate
- 38%of the day’s calcium
- 24%of the day’s iron
Nutrition facts
One serving, 204 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy240 kcal14%
Carbohydrates
- Carbohydrate28.6 g10%
- Fibre10.5 g42%
- Soluble fibre2.35 g
Fats
- Fat6.47 g13%
- Saturated fat limit1.2 g6% of limit
- Monounsaturated fat2.63 g
- Polyunsaturated fat2 g
- Omega-61.63 g21%
- Omega-30.37 g38%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein15.2 g30%
- Histidine365 mg61%
- Isoleucine620 mg52%
- Leucine1,179 mg50%
- Lysine880 mg81%
- Methionine + cystine257 mg43%
- Phenylalanine + tyrosine1,379 mg164%
- Threonine538 mg128%
- Tryptophan177 mg84%
- Valine772 mg99%
Vitamins
- Vitamin A745 µg89%
- Vitamin B10.15 mg11%
- Vitamin B20.26 mg14%
- Vitamin B31.66 mg15%
- Vitamin B51.33 mg27%
- Vitamin B60.34 mg18%
- BiotinNot in the source data
- Folate92.7 µg42%
- Vitamin B120 µg0%
- Vitamin C74.5 mg115%
- Vitamin D0 µg0%
- Vitamin E1.44 mg19%
- Vitamin K308 µg560%
Minerals
- Calcium381 mg38%
- ChromiumNot in the source data
- Copper0.6 mg35%
- IodineNot in the source data
- Iron7.09 mg24%
- Magnesium277 mg75%
- Manganese1.89 mg47%
- MolybdenumNot in the source data
- Phosphorus278 mg28%
- Potassium1,198 mg34%
- Selenium45.3 µg113%
- Sodium limit336 mg17% of limit
- Zinc2.07 mg16%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Green gram, dal pesara pappu45 g
- Amaranth leaves, green thotakura104 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
Wash amaranth leaves in plenty of water, discard tough stems and chop.
- 3
Cook the leaves with the turmeric, slit green chilli, 40 g chopped tomato and a splash of water until tender, about 5 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.