Andhra · Main
Senagala kura
Bengal gram curry
- Energy
- 244 kcal
- Protein
- 11.7 g
- Fibre
- 16.8 g
- Time
- 45 min
Per serving, 153 g.1 Good for lunch or dinner.
One serving gives you
- 39%of the day’s folate
- 15%of the day’s zinc
- 14%of the day’s iron
- 11%of the day’s calcium
Nutrition facts
One serving, 153 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy244 kcal14%
Carbohydrates
- Carbohydrate27.7 g10%
- Fibre16.8 g67%
- Soluble fibre2.1 g
Fats
- Fat8.9 g18%
- Saturated fat limit1.34 g7% of limit
- Monounsaturated fat3.52 g
- Polyunsaturated fat2.9 g
- Omega-62.81 g36%
- Omega-30.09 g9%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein11.7 g23%
- Histidine280 mg47%
- Isoleucine482 mg40%
- Leucine817 mg35%
- Lysine718 mg66%
- Methionine + cystine278 mg46%
- Phenylalanine + tyrosine1,021 mg122%
- Threonine406 mg97%
- Tryptophan113 mg54%
- Valine521 mg67%
Vitamins
- Vitamin A54.7 µg7%
- Vitamin B10.18 mg13%
- Vitamin B20.14 mg7%
- Vitamin B31.29 mg12%
- Vitamin B51.56 mg31%
- Vitamin B60.25 mg13%
- BiotinNot in the source data
- Folate85.8 µg39%
- Vitamin B120 µg0%
- Vitamin C14.6 mg22%
- Vitamin D0 µg0%
- Vitamin E1.98 mg26%
- Vitamin K26.3 µg48%
Minerals
- Calcium109 mg11%
- ChromiumNot in the source data
- Copper0.44 mg26%
- IodineNot in the source data
- Iron4.16 mg14%
- Magnesium96 mg26%
- Manganese1.81 mg45%
- MolybdenumNot in the source data
- Phosphorus165 mg17%
- Potassium633 mg18%
- Selenium22.4 µg56%
- Sodium limit332 mg17% of limit
- Zinc1.95 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Bengal gram, whole senagalu52.5 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 bengal 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 bengal gram with a cup of its cooking water; mash a spoonful to thicken and simmer 10 minutes. Finish with coriander leaves.