Andhra · Main
Erra alasanda kura
Brown cowpea curry
- Energy
- 261 kcal
- Protein
- 12.5 g
- Fibre
- 9.63 g
- Time
- 45 min
Per serving, 153 g.1 Good for lunch or dinner.
One serving gives you
- 39%of the day’s folate
- 15%of the day’s zinc
- 13%of the day’s iron
- 39%of the day’s fibre
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy261 kcal15%
Carbohydrates
- Carbohydrate35.6 g13%
- Fibre9.63 g39%
- Soluble fibre2.25 g
Fats
- Fat6.82 g14%
- Saturated fat limit1.25 g6% of limit
- Monounsaturated fat3.08 g
- Polyunsaturated fat1.96 g
- Omega-61.82 g23%
- Omega-30.14 g14%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.5 g25%
- Histidine346 mg58%
- Isoleucine492 mg41%
- Leucine888 mg38%
- Lysine781 mg72%
- Methionine + cystine247 mg41%
- Phenylalanine + tyrosine1,008 mg120%
- Threonine463 mg110%
- Tryptophan131 mg62%
- Valine591 mg76%
Vitamins
- Vitamin A48.3 µg6%
- Vitamin B10.16 mg12%
- Vitamin B20.08 mg4%
- Vitamin B31.12 mg10%
- Vitamin B51.08 mg22%
- Vitamin B60.23 mg12%
- BiotinNot in the source data
- Folate85.2 µg39%
- Vitamin B120 µg0%
- Vitamin C14.6 mg22%
- Vitamin D0 µg0%
- Vitamin E1.44 mg19%
- Vitamin K26.2 µg48%
Minerals
- Calcium76.3 mg8%
- ChromiumNot in the source data
- Copper0.43 mg25%
- IodineNot in the source data
- Iron3.77 mg13%
- Magnesium118 mg32%
- Manganese1.18 mg30%
- MolybdenumNot in the source data
- Phosphorus215 mg22%
- Potassium753 mg22%
- Selenium13.3 µg33%
- Sodium limit326 mg16% of limit
- Zinc1.97 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, brown erra alasandalu52.5 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya40 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli4 g
- Chillies, red endu mirapakaya1.5 g
- Coriander seeds dhaniyalu1.5 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Curry leaves karivepaku1 g
- Iodized salt (table salt) uppu0.8 g
Method
About 45 minutes.
- 1
Soak 52 g brown cowpea overnight; pressure-cook in fresh water until soft (about 25 minutes).
- 2
Heat 5.5 g groundnut oil; add the curry leaves and onion and cook until golden. Add crushed ginger and garlic, then the tomato, turmeric, chilli powder, ground coriander and salt; cook to a thick masala.
- 3
Add the cooked brown cowpea with a cup of its cooking water; mash a spoonful to thicken and simmer 10 minutes. Finish with coriander leaves.