Andhra · Main
Munagakaya pulusu
Drumstick in tamarind gravy
- Energy
- 141 kcal
- Protein
- 4.34 g
- Fibre
- 10.3 g
- Time
- 40 min
Per serving, 162 g.1 Good for lunch or dinner.
One serving gives you
- 32%of the day’s folate
- 107%of the day’s vitamin C
- 41%of the day’s fibre
- 19%of the day’s magnesium
Nutrition facts
One serving, 162 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy141 kcal8%
Carbohydrates
- Carbohydrate15.3 g5%
- Fibre10.3 g41%
- Soluble fibre1.97 g
Fats
- Fat6.46 g13%
- Saturated fat limit1.11 g6% of limit
- Monounsaturated fat3.23 g
- Polyunsaturated fat1.69 g
- Omega-61.63 g21%
- Omega-30.05 g5%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein4.34 g9%
- Histidine88.4 mg15%
- Isoleucine136 mg11%
- Leucine250 mg11%
- Lysine154 mg14%
- Methionine + cystine89.5 mg15%
- Phenylalanine + tyrosine260 mg31%
- Threonine157 mg37%
- Tryptophan31.6 mg15%
- Valine204 mg26%
Vitamins
- Vitamin A11.7 µg1%
- Vitamin B10.09 mg7%
- Vitamin B20.1 mg5%
- Vitamin B31.06 mg10%
- Vitamin B50.76 mg15%
- Vitamin B60.19 mg10%
- BiotinNot in the source data
- Folate71.3 µg32%
- Vitamin B120 µg0%
- Vitamin C69.5 mg107%
- Vitamin D0 µg0%
- Vitamin E1.3 mg17%
- Vitamin K404 µg735%
Minerals
- Calcium80.7 mg8%
- ChromiumNot in the source data
- Copper0.23 mg14%
- IodineNot in the source data
- Iron2.52 mg9%
- Magnesium71.3 mg19%
- Manganese0.49 mg12%
- MolybdenumNot in the source data
- Phosphorus97 mg10%
- Potassium668 mg19%
- Selenium4.95 µg12%
- Sodium limit341 mg17% of limit
- Zinc0.66 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
14 ingredients
- Drumstick munagakaya110 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya30 g
- Tamarind, pulp chintapandu8 g
- Jaggery, cane bellam2 g
- Chillies, red endu mirapakaya1.8 g
- Coriander seeds dhaniyalu1 g
- Turmeric powder pasupu0.3 g
- Fenugreek seeds menthulu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Iodized salt (table salt) uppu0.8 g
Method
About 40 minutes.
- 1
Soak 8 g tamarind in a cup of warm water for 10 minutes; squeeze and strain. Dry-roast and grind the coriander seeds with the red chilli. Cut drumstick into finger-length pieces.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, broken dry red chilli, curry leaves and a pinch of asafoetida; add the fenugreek seeds and sliced 30 g onion; cook until soft.
- 3
Add the drumstick, turmeric and a splash of water; cover and cook until half done. Pour in the tamarind water, the ground spice and 2 g jaggery and salt.
- 4
Simmer uncovered for 10–15 minutes until the drumstick is tender and the pulusu coats a spoon.