Pan-Indian · Main
Moong dal tadka
Yellow moong dal with tempering
- Energy
- 212 kcal
- Protein
- 12.2 g
- Fibre
- 5.92 g
- Time
- 30 min
Per serving, 93.5 g.1 Good for lunch or dinner.
One serving gives you
- 17%of the day’s folate
- 24%of the day’s protein
- 24%of the day’s fibre
- 21%of the day’s magnesium
Nutrition facts
One serving, 93.5 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy212 kcal12%
Carbohydrates
- Carbohydrate27.2 g10%
- Fibre5.92 g24%
- Soluble fibre1.1 g
Fats
- Fat5.52 g11%
- Saturated fat limit3.19 g16% of limit
- Monounsaturated fat1.23 g
- Polyunsaturated fat0.51 g
- Omega-60.4 g5%
- Omega-30.11 g12%
- EPA + DHA0 mg
- Cholesterol limit11.5 mg
Protein and amino acids
- Protein12.2 g24%
- Histidine305 mg51%
- Isoleucine490 mg41%
- Leucine942 mg40%
- Lysine724 mg67%
- Methionine + cystine187 mg31%
- Phenylalanine + tyrosine1,104 mg131%
- Threonine411 mg98%
- Tryptophan148 mg70%
- Valine628 mg81%
Vitamins
- Vitamin A74.7 µg9%
- Vitamin B10.14 mg10%
- Vitamin B20.07 mg4%
- Vitamin B30.93 mg8%
- Vitamin B50.94 mg19%
- Vitamin B60.13 mg7%
- BiotinNot in the source data
- Folate37.9 µg17%
- Vitamin B120 µg<1%
- Vitamin C11.7 mg18%
- Vitamin D0 µg0%
- Vitamin E0.37 mg5%
- Vitamin K21.2 µg39%
Minerals
- Calcium35.5 mg4%
- ChromiumNot in the source data
- Copper0.4 mg23%
- IodineNot in the source data
- Iron2.35 mg8%
- Magnesium76.3 mg21%
- Manganese0.61 mg15%
- MolybdenumNot in the source data
- Phosphorus206 mg21%
- Potassium619 mg18%
- Selenium24 µg60%
- Sodium limit320 mg16% of limit
- Zinc1.21 mg9%
Ingredients
Weighed raw, for one serving. Telugu name after each.
11 ingredients
- Green gram, dal pesara pappu47.5 g
- Ghee neyyi4.5 g
- Turmeric powder pasupu0.3 g
- Tomato, ripe, local30 g
- Chillies, green - all varieties pachi mirapakaya3 g
- Garlic, big clove vellulli3 g
- Cumin seeds jeelakarra0.8 g
- Asafoetida inguva0.05 g
- Chillies, red endu mirapakaya0.6 g
- Coriander leaves kothimeera3 g
- Iodized salt (table salt) uppu0.8 g
Method
About 30 minutes.
- 1
Rinse 48 g moong dal and cook it with turmeric and 3 parts water until soft; simmer for 15–20 minutes. Whisk lightly.
- 2
Simmer with chopped tomato, slit green chilli and salt for 5 minutes, adding hot water for a pourable dal.
- 3
Heat 4.5 g ghee and add cumin seeds, broken dry red chilli and a pinch of asafoetida with the sliced garlic; pour over the dal and finish with coriander leaves.
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