Pan-Indian · Main
Turai dal (moong dal)
Moong dal with ridge gourd
- Energy
- 206 kcal
- Protein
- 11.8 g
- Fibre
- 7.06 g
- Time
- 30 min
Per serving, 178 g.1 Good for lunch or dinner.
One serving gives you
- 27%of the day’s folate
- 28%of the day’s fibre
- 24%of the day’s protein
- 23%of the day’s magnesium
Nutrition facts
One serving, 178 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy206 kcal12%
Carbohydrates
- Carbohydrate26 g9%
- Fibre7.06 g28%
- Soluble fibre1.64 g
Fats
- Fat5.47 g11%
- Saturated fat limit3.22 g16% of limit
- Monounsaturated fat1.22 g
- Polyunsaturated fat0.48 g
- Omega-60.36 g5%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.8 g24%
- Histidine290 mg48%
- Isoleucine482 mg40%
- Leucine889 mg38%
- Lysine693 mg64%
- Methionine + cystine179 mg30%
- Phenylalanine + tyrosine1,052 mg125%
- Threonine401 mg95%
- Tryptophan139 mg66%
- Valine617 mg79%
Vitamins
- Vitamin A76.5 µg9%
- Vitamin B10.14 mg10%
- Vitamin B20.07 mg4%
- Vitamin B30.93 mg8%
- Vitamin B51.11 mg22%
- Vitamin B60.17 mg9%
- BiotinNot in the source data
- Folate59.3 µg27%
- Vitamin B120 µg<1%
- Vitamin C8.84 mg14%
- Vitamin D0 µg0%
- Vitamin E0.29 mg4%
- Vitamin K21.4 µg39%
Minerals
- Calcium43 mg4%
- ChromiumNot in the source data
- Copper0.46 mg27%
- IodineNot in the source data
- Iron2.46 mg8%
- Magnesium83.9 mg23%
- Manganese0.71 mg18%
- MolybdenumNot in the source data
- Phosphorus219 mg22%
- Potassium640 mg18%
- Selenium22.2 µg55%
- Sodium limit322 mg16% of limit
- Zinc1.31 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara 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 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 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.
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