Andhra · Snack
Alasanda guggillu with raw mango
Tempered white cowpea with raw mango
- Energy
- 174 kcal
- Protein
- 8.79 g
- Fibre
- 6.13 g
- Time
- 25 min
Per serving, 84.8 g.1 Good for snack.
One serving gives you
- 24%of the day’s folate
- 30%of the day’s vitamin C
- 25%of the day’s fibre
- 20%of the day’s magnesium
Nutrition facts
One serving, 84.8 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy174 kcal10%
Carbohydrates
- Carbohydrate24.6 g9%
- Fibre6.13 g25%
- Soluble fibreNot in the source data
Fats
- Fat3.98 g8%
- Saturated fat limit0.7 g4% of limit
- Monounsaturated fat1.8 g
- Polyunsaturated fat1.15 g
- Omega-61.03 g13%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein8.79 g18%
- Histidine278 mg46%
- Isoleucine379 mg32%
- Leucine681 mg29%
- Lysine605 mg56%
- Methionine + cystine189 mg32%
- Phenylalanine + tyrosine762 mg91%
- Threonine355 mg85%
- Tryptophan82.7 mg39%
- Valine459 mg59%
Vitamins
- Vitamin A9.4 µg1%
- Vitamin B10.1 mg7%
- Vitamin B20.04 mg2%
- Vitamin B30.59 mg5%
- Vitamin B50.72 mg14%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate53.1 µg24%
- Vitamin B120 µg0%
- Vitamin C19.7 mg30%
- Vitamin D0 µg0%
- Vitamin E0.96 mg13%
- Vitamin K10.1 µg18%
Minerals
- Calcium51.3 mg5%
- ChromiumNot in the source data
- Copper0.22 mg13%
- IodineNot in the source data
- Iron2.04 mg7%
- Magnesium74.7 mg20%
- Manganese0.68 mg17%
- MolybdenumNot in the source data
- Phosphorus140 mg14%
- Potassium426 mg12%
- Selenium10.9 µg27%
- Sodium limit129 mg6% of limit
- Zinc1.29 mg10%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, white alasandalu37.5 g
- Mango, green, raw mamidikaya20 g
- Groundnut oil palli nune3 g
- Onion, big ullipaya15 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Lemon, juice nimmarasam3 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
- Iodized salt (table salt) uppu0.3 g
Method
About 25 minutes.
- 1
Soak 38 g white cowpea overnight; pressure-cook with salt until tender but whole and drain.
- 2
Heat 3 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the green chilli and onion; toss in the cooked white cowpea and 20 g raw mango.
- 3
Finish with lemon juice.
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