Andhra · Side
Ulava charu
Horse gram rasam (Rayalaseema)
- Energy
- 151 kcal
- Protein
- 7 g
- Fibre
- 3.71 g
- Time
- 50 min
Per serving, 61.1 g.1 Good for lunch or dinner.
One serving gives you
- 15%of the day’s folate
- 15%of the day’s fibre
- 14%of the day’s protein
- 13%of the day’s magnesium
Nutrition facts
One serving, 61.1 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy151 kcal9%
Carbohydrates
- Carbohydrate21.5 g8%
- Fibre3.71 g15%
- Soluble fibre0.82 g
Fats
- Fat3.7 g8%
- Saturated fat limit0.63 g3% of limit
- Monounsaturated fat1.79 g
- Polyunsaturated fat1 g
- Omega-60.95 g12%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein7 g14%
- Histidine182 mg30%
- Isoleucine253 mg21%
- Leucine456 mg19%
- Lysine417 mg39%
- Methionine + cystine111 mg19%
- Phenylalanine + tyrosine742 mg88%
- Threonine231 mg55%
- Tryptophan75.7 mg36%
- Valine287 mg37%
Vitamins
- Vitamin A9.3 µg1%
- Vitamin B10.09 mg7%
- Vitamin B20.07 mg4%
- Vitamin B30.59 mg5%
- Vitamin B50.56 mg11%
- Vitamin B60.09 mg5%
- BiotinNot in the source data
- Folate33.3 µg15%
- Vitamin B120 µg0%
- Vitamin C1.88 mg3%
- Vitamin D0 µg0%
- Vitamin E0.61 mg8%
- Vitamin K9.63 µg18%
Minerals
- Calcium92.2 mg9%
- ChromiumNot in the source data
- Copper0.32 mg19%
- IodineNot in the source data
- Iron2.88 mg10%
- Magnesium49.2 mg13%
- Manganese1.02 mg26%
- MolybdenumNot in the source data
- Phosphorus99 mg10%
- Potassium336 mg10%
- Selenium9.18 µg23%
- Sodium limit200 mg10% of limit
- Zinc0.87 mg7%
Ingredients
Weighed raw, for one serving. Telugu name after each.
10 ingredients
- Horse gram, whole ulavalu27.5 g
- Groundnut oil palli nune3 g
- Tamarind, pulp chintapandu4 g
- Onion, big ullipaya20 g
- Chillies, red endu mirapakaya0.8 g
- Cumin seeds jeelakarra0.5 g
- Garlic, big clove vellulli3 g
- Curry leaves karivepaku1 g
- Mustard seeds aavalu0.8 g
- Iodized salt (table salt) uppu0.5 g
Method
About 50 minutes.
- 1
Soak 28 g horse gram overnight, then pressure-cook with 4 cups of water until soft. Strain and keep the cooking water; grind half the gram.
- 2
Boil the horse-gram water with the ground gram, tamarind water, onion and salt for 15 minutes until slightly thick.
- 3
Heat 3 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli and curry leaves; stir until fragrant. Pour it over the charu.