Andhra · Curry
Ponnaganti kura vepudu
Stir-fried Ponnaganni leaf
- Energy
- 159 kcal
- Protein
- 9.55 g
- Fibre
- 11.9 g
- Time
- 25 min
Per serving, 177 g.1 Good for lunch or dinner.
One serving gives you
- 70%of the day’s vitamin A
- 59%of the day’s calcium
- 33%of the day’s folate
- 22%of the day’s iron
Nutrition facts
One serving, 177 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy159 kcal9%
Carbohydrates
- Carbohydrate12.5 g4%
- Fibre11.9 g48%
- Soluble fibre2.08 g
Fats
- Fat7.26 g15%
- Saturated fat limit1.36 g7% of limit
- Monounsaturated fat3.13 g
- Polyunsaturated fat2.04 g
- Omega-61.77 g22%
- Omega-30.26 g26%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein9.55 g19%
- Histidine186 mg31%
- Isoleucine442 mg37%
- Leucine791 mg34%
- Lysine480 mg44%
- Methionine + cystine233 mg39%
- Phenylalanine + tyrosine809 mg96%
- Threonine472 mg112%
- Tryptophan111 mg53%
- Valine535 mg69%
Vitamins
- Vitamin A585 µg70%
- Vitamin B10.06 mg4%
- Vitamin B20.17 mg9%
- Vitamin B30.74 mg7%
- Vitamin B50.51 mg10%
- Vitamin B60.32 mg17%
- BiotinNot in the source data
- Folate72.7 µg33%
- Vitamin B120 µg0%
- Vitamin C128 mg197%
- Vitamin D0 µg0%
- Vitamin E1.73 mg23%
- Vitamin K842 µg1531%
Minerals
- Calcium585 mg59%
- ChromiumNot in the source data
- Copper0.38 mg22%
- IodineNot in the source data
- Iron6.47 mg22%
- Magnesium136 mg37%
- Manganese1.19 mg30%
- MolybdenumNot in the source data
- Phosphorus119 mg12%
- Potassium804 mg23%
- Selenium27.6 µg69%
- Sodium limit254 mg13% of limit
- Zinc1.74 mg13%
Ingredients
Weighed raw, for one serving. Telugu name after each.
13 ingredients
- Ponnaganni ponnaganti kura145 g
- Groundnut oil palli nune5.5 g
- Turmeric powder pasupu0.3 g
- Mustard seeds aavalu0.8 g
- Cumin seeds jeelakarra0.5 g
- Chillies, red endu mirapakaya1.8 g
- Curry leaves karivepaku1 g
- Asafoetida inguva0.05 g
- Bengal gram, dal senaga pappu2 g
- Black gram, dal minapa pappu2 g
- Garlic, big clove vellulli3 g
- Onion, big ullipaya15 g
- Iodized salt (table salt) uppu0.5 g
Method
About 25 minutes.
- 1
Wash ponnaganni leaves in plenty of water, discard tough stems and chop.
- 2
Heat 5.5 g groundnut oil and add mustard seeds, cumin seeds, chana dal, urad dal, broken dry red chilli, curry leaves and a pinch of asafoetida; stir until fragrant.
- 3
Add the sliced onion and crushed garlic, then the ponnaganni leaves, turmeric, salt and the red chilli powder. Cook uncovered on medium heat, stirring often, until tender and lightly crisp at the edges.