Pan-Indian · Main
Turai arhar dal
Toor dal with ridge gourd
- Energy
- 208 kcal
- Protein
- 10.9 g
- Fibre
- 6.93 g
- Time
- 40 min
Per serving, 178 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s folate
- 10%of the day’s zinc
- 28%of the day’s fibre
- 22%of the day’s protein
Nutrition facts
One serving, 178 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy208 kcal12%
Carbohydrates
- Carbohydrate27.1 g10%
- Fibre6.93 g28%
- Soluble fibre1.96 g
Fats
- Fat5.56 g11%
- Saturated fat limit3.22 g16% of limit
- Monounsaturated fat1.24 g
- Polyunsaturated fat0.53 g5%
- Omega-60.45 g6%
- Omega-30.08 g8%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein10.9 g22%
- Histidine322 mg54%
- Isoleucine384 mg32%
- Leucine708 mg30%
- Lysine643 mg36%
- Methionine + cystine170 mg19%
- Phenylalanine + tyrosine1,145 mg76%
- Threonine361 mg40%
- Tryptophan78.5 mg33%
- Valine492 mg32%
Vitamins
- Vitamin A76.6 µg9%
- Vitamin B10.17 mg12%
- Vitamin B20.07 mg4%
- Vitamin B31.01 mg9%
- Vitamin B50.94 mg19%
- Vitamin B60.19 mg10%
- BiotinNot in the source data
- Folate63.7 µg29%
- Vitamin B120 µg<1%
- Vitamin C8.84 mg14%
- Vitamin D0 µg0%
- Vitamin E0.27 mg4%
- Vitamin K35.9 µg65%
Minerals
- Calcium53.9 mg5%
- ChromiumNot in the source data
- Copper0.51 mg30%
- IodineNot in the source data
- Iron2.45 mg8%
- Magnesium70.9 mg19%
- Manganese0.77 mg19%
- MolybdenumNot in the source data
- Phosphorus184 mg18%
- Potassium683 mg20%
- Selenium6.98 µg17%
- Sodium limit325 mg16% of limit
- Zinc1.37 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Red gram, dal kandi pappu42.5 g
- Ridge gourd beerakaya120 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 40 minutes.
- 1
Rinse 42 g toor dal and cook it with turmeric and 3 parts water until soft; pressure-cook for 3–4 whistles (about 35 minutes in a covered pan).
- 2
Peel if needed and dice ridge gourd.
- 3
Add the ridge gourd, 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.