Andhra · Main
Gongura mamsam
Mutton with gongura leaves
- Energy
- 316 kcal
- Protein
- 23.5 g
- Fibre
- 6.78 g
- Time
- 65 min
Per serving, 272 g.1 Good for lunch or dinner.
One serving gives you
- 41%of the day’s vitamin A
- 39%of the day’s vitamin B12
- 38%of the day’s zinc
- 31%of the day’s folate
Nutrition facts
One serving, 272 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy316 kcal18%
Carbohydrates
- CarbohydrateNot in the source data
- Fibre6.78 g27%
- Soluble fibre1.72 g
Fats
- Fat19.9 g41%
- Saturated fat limit6.9 g35% of limit
- Monounsaturated fat8.49 g
- Polyunsaturated fat2.98 g
- Omega-62.44 g31%
- Omega-30.37 g37%
- EPA + DHA0 mg
- Cholesterol limit82.2 mg
Protein and amino acids
- Protein23.5 g47%
- Histidine1,025 mg171%
- Isoleucine778 mg65%
- Leucine1,744 mg75%
- Lysine1,971 mg183%
- Methionine + cystine3,098 mg516%
- Phenylalanine + tyrosine2,516 mg300%
- Threonine1,158 mg276%
- Tryptophan305 mg145%
- Valine1,087 mg139%
Vitamins
- Vitamin A341 µg41%
- Vitamin B10.16 mg12%
- Vitamin B20.23 mg12%
- Vitamin B35.79 mg53%
- Vitamin B51.87 mg37%
- Vitamin B60.52 mg28%
- BiotinNot in the source data
- Folate67.2 µg31%
- Vitamin B120.85 µg39%
- Vitamin CNot in the source data
- Vitamin D0.8 µg5%
- Vitamin E1.93 mg26%
- Vitamin KNot in the source data
Minerals
- Calcium145 mg14%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron7.97 mg27%
- Magnesium108 mg29%
- Manganese1.83 mg46%
- MolybdenumNot in the source data
- Phosphorus257 mg26%
- Potassium779 mg22%
- Selenium15.3 µg38%
- Sodium limit414 mg21% of limit
- Zinc5.01 mg38%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Goat, shoulder mamsam100 g
- Gogu leaves, green gongura70 g
- Groundnut oil palli nune6.5 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) uppu0.9 g
Method
About 65 minutes.
- 1
Cook washed 70 g gongura leaves with a splash of water until it collapses; mash.
- 2
Heat 6.5 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 small pieces of 100 g mutton (goat), shoulder with a cup of water and pressure-cook for 20–25 minutes; stir in the gongura and simmer 5 minutes. Cook until a food thermometer reads at least 74 °C in the thickest piece.