Andhra · Main
Pesala kura
Whole green gram curry
- Energy
- 247 kcal
- Protein
- 13.7 g
- Fibre
- 12.5 g
- Time
- 45 min
Per serving, 153 g.1 Good for lunch or dinner.
One serving gives you
- 29%of the day’s folate
- 12%of the day’s zinc
- 11%of the day’s iron
- 50%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
- Energy247 kcal14%
Carbohydrates
- Carbohydrate31.2 g11%
- Fibre12.5 g50%
- Soluble fibre2.06 g
Fats
- Fat6.82 g14%
- Saturated fat limit1.25 g6% of limit
- Monounsaturated fat3.06 g
- Polyunsaturated fat1.99 g
- Omega-61.87 g24%
- Omega-30.12 g12%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein13.7 g27%
- Histidine370 mg62%
- Isoleucine547 mg46%
- Leucine969 mg41%
- Lysine849 mg79%
- Methionine + cystine269 mg45%
- Phenylalanine + tyrosine1,190 mg142%
- Threonine435 mg104%
- Tryptophan140 mg67%
- Valine715 mg92%
Vitamins
- Vitamin A53.4 µg6%
- Vitamin B10.2 mg15%
- Vitamin B20.15 mg8%
- Vitamin B31.31 mg12%
- Vitamin B51.37 mg27%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate62.7 µg29%
- Vitamin B120 µg0%
- Vitamin C14.6 mg22%
- Vitamin D0 µg0%
- Vitamin E1.25 mg17%
- Vitamin K31.9 µg58%
Minerals
- Calcium81.3 mg8%
- ChromiumNot in the source data
- Copper0.5 mg29%
- IodineNot in the source data
- Iron3.32 mg11%
- Magnesium112 mg30%
- Manganese0.94 mg24%
- MolybdenumNot in the source data
- Phosphorus206 mg21%
- Potassium728 mg21%
- Selenium13 µg33%
- Sodium limit325 mg16% of limit
- Zinc1.62 mg12%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Green gram, whole pesalu52.5 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 whole green gram 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 whole green gram with a cup of its cooking water; mash a spoonful to thicken and simmer 10 minutes. Finish with coriander leaves.