Pan-Indian · Main
Lauki dal (moong dal)
Moong dal with bottle gourd
- Energy
- 203 kcal
- Protein
- 11.3 g
- Fibre
- 7.43 g
- Time
- 30 min
Per serving, 178 g.1 Good for lunch or dinner.
One serving gives you
- 33%of the day’s folate
- 30%of the day’s fibre
- 23%of the day’s protein
- 21%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
- Energy203 kcal11%
Carbohydrates
- Carbohydrate25.9 g9%
- Fibre7.43 g30%
- Soluble fibre1.48 g
Fats
- Fat5.46 g11%
- Saturated fat limit3.2 g16% of limit
- Monounsaturated fat1.22 g
- Polyunsaturated fat0.5 g
- Omega-60.37 g5%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein11.3 g23%
- Histidine281 mg47%
- Isoleucine463 mg39%
- Leucine880 mg38%
- Lysine671 mg62%
- Methionine + cystine173 mg29%
- Phenylalanine + tyrosine1,013 mg121%
- Threonine388 mg92%
- Tryptophan141 mg67%
- Valine594 mg76%
Vitamins
- Vitamin A47.6 µg6%
- Vitamin B10.15 mg11%
- Vitamin B20.07 mg4%
- Vitamin B30.86 mg8%
- Vitamin B51.45 mg29%
- Vitamin B60.12 mg6%
- BiotinNot in the source data
- Folate72.3 µg33%
- Vitamin B120 µg<1%
- Vitamin C7.73 mg12%
- Vitamin D0 µg0%
- Vitamin E0.29 mg4%
- Vitamin K10.5 µg19%
Minerals
- Calcium45 mg5%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron2.27 mg8%
- Magnesium77.7 mg21%
- Manganese0.74 mg18%
- MolybdenumNot in the source data
- Phosphorus199 mg20%
- Potassium647 mg18%
- Selenium23.6 µg59%
- Sodium limit318 mg16% of limit
- Zinc1.23 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara pappu42.5 g
- Bottle gourd, elongate, pale green sorakaya120 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 bottle gourd.
- 3
Add the bottle 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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